Q: Pyro ,
PAX: Chipper, Bitcoin, Pyro
FNGs: None
COUNT: 3
Cooler, wet morning, especially in UPP with a broken sprinkler head!
Warm-a-rama: Brief! SSH IC x 15.
Ruck up!
The Thang:
Ruck to the galley store for:
Bent Over Ruck Rows
Ruck Curls
Ruck Skull Crushers
Ruck to Broad and Craven via E. Front and Broad, rinse and repeat the Row/Curl/Crush set!
Ruck over to the courthouse steps, aka “the scene of the crime” per Bitcoin, where the 9/11 beatdown occured.
Here, we did 11s with:
1. Pullover to knees- on your 6, ruck over head, bring it up over chest, then a leg raise to meet the ruck
2. Ruck carried up the steps
3. Overhead press
4. Rifle carry back down the steps
This will get ya!
Ruck up, head to City Hall for:
1. Top of steps- toe-floating rucked squats x 12
2. Ruck down
3. Merkins at the bottom, also x 12
4. Rinse and repeat with 15 reps
5. Rinse and repeat with 12 reps
Ruck down Craven, set of Rows/Curls/Crushers along S. Front
Ruck to UPP, on the curve, one more set of R/C/C.
Mary:
Up in the gazebo for some gas pumps, low slow flutter, and a couple others
We counted, named, and prayed! Great work men!
Chipper proud of you for your consistency and contributions! It’s awesome having you there brother!
Pyro
COT: