10.14.20 Wonderful Wednesday #RUCKhoppers

10.14.20

AO: #RUMBLE

The Pax: Booger, Knobby, Night Light, Paycheck (QIC) Spirit Fingers, Wee Man, Yo-Gi

Conditions: Good

Warm-O-Rama:

Big Arm Circles x 10, In Cadence (IC)

                Reverse

Overhead Claps x 10

Mosey with Ruck to planter box

Step-Ups x 15, IC

Incline Merkins x 10, IC

Gas Pumps, x 20, IC

Find a Luxurious Concrete Square (LCS)

Ruck Flutter Kicks x 30

Heels To Heaven x 15

Ruck Swings x 12

The Thang(s):

Line up in street

Ruck Lunges to Gazebo

10 Thrusters

10 Ruck Merkins

Ruckhoppers!

Using carpool line: space 3 rucks to a centerline , continue patterned spacing until out of coupons.

Everyone lines up for Burpees until they are man in front. Man in front: hop over each ruck, jailbreak to ‘unlit light’ ~ 40 yards, mosey back.

x 3 rounds

Reruck at rockpile.

5 “2 count (left foot+right foot) ruck lunges, 5 Ruck Merkins. Mumblechatter: 2-count lunges are the crossword puzzle of lunges. A real brain teaser” Rinse and repeat to carpool exit/LED sign.

Parter up

Man A: run to bottom of hill and return, Man B: 

10 Thrusters

10 Swings

10 Curls

10 Overhead Tricep Extensions

Flapjack. 🥞

We got 3 rounds in before moseying back.

Before Moseying:

Merkins x10, IC

Mountain Climbers, x 20 IC

Shoulder Taps x10 IC

Wide Merkins (#WERKINS THANKS @f3yogi ) , x10

Plank Jacks x 10

Alternate: Mosey + DoubleMosey with the lighpoles back to launchpad

COT

BOM

Pledge

Prayer – Knobby

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