8-10-21
The Pax
Pom pom, Nurse Jackie, super nova, Bronco, Dipstick, Sharpie (QIC)

Warmup
15 little arm circles in cadence
15 reverse little arm circles in cadence.
15 side straddle hops (with ruck) in cadence
Mosey over to field
The thang.

Buy In – 25 ruck push-ups

In each ‘round’ the exercises should total 11
(i.e. 10 flutter kicks + 1 squat).

Round 1

10 (4 ct.) flutter kicks w/ruck overhead

Low crawl 10-yards while dragging ruck

1 squat w/ruck

Bear crawl back 10-yards (ruck on)

Round 2

9 (4 ct.) flutter kicks w/ruck overhead

Low crawl 10-yards while dragging ruck

2 squat w/ruck

Bear crawl back 10-yards (ruck on)

Round 3

8 (4 ct.) flutter kicks w/ruck overhead

Low crawl 10-yards while dragging ruck

3 squat w/ruck

Bear crawl back 10-yards (ruck on)

Continue work until you hit 1 flutter kick and 10 squats. In total, there should be 10 rounds completed.

Buy Out – 25 ruck push-ups.

I lap around field to cool down

[End Workout]

Thank you guys for allowing me to lead this morning.