Weather: Low to Mid 50s. cloudy and started with a very very light sprinkle. Rain held off until we were done.

Warm up:

Slow Mosey. Butt Kicks. High Knees. Reach down to left and right while running. Jump while running. Frankensteins. Disclaimer remembered as we were doing the warm up (Whoops! my bad). Seal Jacks. Really tried to warm up as we were still feeling a little sore from this weeks workouts (well done guys).

Thang:

Ruck up. Grab sandbags (6ish #, 40#, 45#, 60#,80#,95ish#). I required the large sandbag to be carried by two people which added a level of difficulty for the rest of the workout. Move to the top of the hill by the barn. Drop 3 heaviest bags at top of hill and move to bottom. separate into 2 groups.

Group 1: 1 person farmers carry the 2 40# bags to the top of the hill. 10 deadlifts with 95# bag. 10 rows with 80#. 10 lift to shoulder and toss over back with 60# bag. Rotate to do all the exercises. Move back to bottom of hill.

Group 2: 30 Arnold press with ruck (15 both arm). 5 C3P0 push ups with ruck on (very slow up and down). 20ft R2D2 walk (squat with ruck on front and squat walk).

Switch and do the other groups work.

Regroup at bottom of hill and then move to the top. Q gave poor directions and 2 people still needed to do the farmers carry. As they did the carry, the rest of the group did: Side lunge balance 5 to each side, slick (no ruck). 5 WoodChucks, named after our good buddy who is going to be deployed soon, (‘mercan down then side to side and then back up).

Grab weights and move down to the b-ball court by way of the dumpster. Drop Sandbags at center court. Backwards bear crawls up the stairs (crawl bears). Back down to the court. Tombstones x20. drop rucks and tighten the circle. Squat and pass the 40# sandbag and then stand up. continue the down, pass sandbag, and back up until the bag has gone around 4 times (2 times both directions). Grab ruck and pivot swing 20 times. Take a knee and chop wood with the ruck 10 times to each side.

Ruck up and grab weight. Move to the paved path down the hill to the road and back up through the lower parking lot. Get back to the upper parking lot and start Mary. 25 4 count flutter kicks with rucks overhead and 10 low Dollys with ruck overhead.

Recover Recover
Name-o-rama
COT

Moleskin: The Q struggled with a plan to use the sandbags as he didn’t know how many bags we would have or how many people would show up. Q had plenty of exercises on his “sheet of pain” as backup if needed. Next time, should include a short cool down and stretch at the end of the workout. We hit it hard this week and were feeling it this morning. Glad the rain held off during the workout.

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