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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