With warm temperatures and the promise of no running during the workout I expected more Pax to show up. That did not happen. Maybe I scared them away with another promise, “Tons of Fun.” Perhaps they just fartsacked with dreams of kettlebells in their head. Either way you can’t get better in the fartsack.
The workout of the day is a Ruck Workout! We have worked with weights before but never with weighted ruck sacks. That changed today.
Instructions for wearing and handling a weighted ruck sack in a safe manner were given along with the disclaimer.
Hike to the park at which time we did the WARM-A-RAMA:
Without the ruck on:
- SSH x 10 ic
- Around the World x 10 oyo
- Abe Vagoda x 10 is
- Grass Pickers x 10 ic
- Monkey Humpers x 10 ic
- Peter Parkers x 10 ic
Don your rucksack and hike to the next destination for THAT THANG:
- Ruck squat with press x 10 ic
- Ruck Curls (both arms) x 10 ic
- Ruck Curls (one arm) x 5 per arm ic
- Ruck Lunges x 10 ic
Hike to the next destination for:
- Ruck Lunge Walk uphill for 20 yards.
- Ruck Bear Crawl (Ruck on ground and you must drag it) ~30 yards
- Ruck Crab Walk (Same) ~ 20 yards.
Hike around the park for about .65 mile to pavilion where we:
- Ruck Pull Ups – max reps for 2 minutes
and we did Mary:
- Ruck LBCs x 10 ic
- Ruck Leg Lifts x 10 oyo
- Ruck American Hammers x 10 ic
- Ruck Merkins x 10 ic
Hiked back to shovel flag for COT
Announcements:
- March 23rd: Workout and Wellness Expo
- Physical Fitness test at 11 am
- March 30th Hamburg Manniversary
- Bee Hive is shutdown
- Grill workout 7-8 am
- OCR workout 8-9 am – hike to the pinnacle
Prayers for Cooter’s situation