Q: Bitcoin ,
PAX: Bitcoin, Pyro
FNGs: None
COUNT: 2
Q gave Mission Statement, 5 Core Principles and Motto.
Warm-a-rama: Ruck 1 lap as warmup
The Thang: 5 exercises followed by 1 lap:
– Round 1
– Plank 1 minute
– Low Squat Hold 1 minute
– Overhead Ruck Hold 1 minute
– 90 Degree Ruck Curl Hold 1 minute
– Upright Ruck Row Hold 1 minute
– Ruck 1 Lap
– Round 2
– Merkins, 5x then Plank for remainder of 1 minute
– Squats, 5x then Low Squat Hold for remainder of 1 minute
– Overhead Ruck Press, 5x then Overhead Ruck Hold for remainder of 1 minute
– Ruck Curls, 5x then 90 Degree Ruck Curl Hold for remainder of 1 minute
– Upright Ruck Rows, 5x then Hold in Up Position for remainder of 1 minute
– Ruck 1 lap
– Round 3
– Plank 1 minute then Merkins, 5x
– Low Squat Hold 1 minute then Squats, 5x
– Overhead Ruck Hold 1 minute then Overhead Ruck Press 5x
– 90 Degree Ruck Curl Hold 1 minute then Ruck Curls 5x
– Upright Ruck Row Hold 1 minute then Upright Ruck Rows, 5x
– Ruck 1 lap
– Round 4
– Plank 1 minute
– Low Squat Hold 1 minute
– Overhead Ruck Hold 1 minute
– 90 Degree Ruck Curl Hold 1 minute
– Upright Ruck Row Hold 1 minute
– Ruck 1 Lap
Mary: Hard Stop 0615
COT: Count/Name/Pray
Have a great week, gents.
Bitcoin, out.