Q: Steam
PAX: Brick, Borg, Frizzles, Mermaid, Honeydew, Mr.May, Otis, Spellcheck
FNGs: None
COUNT: 9
WARMUP:
1. SSH: 12×4
2. Windmill: 6×4
3. BAC-F: 6×4
4. BAC-B: 6×4
5. Ruck Chin-Ups: 12×4
6. Ruck Curls: 12×4
7. Ruck presses: 12×4
8. Man-Makers (No ruck): 5×8
THE THANG:
Steam took first 30 minutes
Ruck to the base of Moto Hill
Back to the basics
– Get a battle buddy – push each other as we go up and down Moto Hill
– incline merkins at the bottom
– squats at the top
– 5 rounds: 25, 20, 15, 10, 5
Then Lizzy took last 30 minutes
At the bottom 4 corners workout with burpee sandbags complex, then 5 burpees, shuffle between corners
Continue rotation with deep sandbag squats
Bear crawl between corners
London bridge
Then burpee Indian Run
MARY:
ANNOUNCEMENTS:
Haw Ridge coming up
COT:
Much thanks to Steam for bringing back the rucking culture and restarting this ao a year and a half ago. This ao and the rucking culture wouldn’t be where it is without him.
My goal is to create a rucking culture similar to murfreesboro has with 100 guys across 5 aos
