Rucking at Baywatch

DATE: 1/20/17

QIC: BTB

# of PAX: 8

PAX: Chop Shop, Tank, GoldiLocks, Waffle, Freon, Zuckerburg, 8Penny, McFly, Sweatervest (F3 Durham), Cracker, Gilligan, Dixie Chick, Trump, Gobo

EXTRA CREDIT: 10 PAX met at WB Park at 0300 for an EC Ruck training around WB, with a log, with PT, and with some fun fellowship! BB to come courtesy of Ugly Stik!

WARM UP:

  • SSH x 20 IC
  • Mountain Climbers x 20 IC
  • Merkins x 10 IC

THE THANG:

  • Catch Me If You Can:
    • start by partenering up (1 Ruck per group)
    • partner A will wear Ruck and take off on loop around the perimeter of the entire park
    • partner B does 5 burpees and sprints to catch him
    • FLAPJACK! for 3 laps total
    • everytime you pass the pull up bars, do 10 pull ups each!
  • Mary while we wait for the SIX
  • stay in partners for DORA 1-2-3
    • start on the RF foul line of the softball field
    • one partner runs with RUCK to LF fence and back while other partner completes AMRAP
    • 100- squat jumps
    • 200- merkins
    • 300- LBC’s
  • Mary while we wait for the SIX
  • mosey to bball court
  • 4 Corners Escalator (without Rucks!)
    • Corner 1:
      • 10- burpees
      • lunge walk to Corner 2
    • Corner 2:
      • 10 burpees
      • 20 squats
      • bear crawl to Corner 3
    • Corner 3:
      • 10 burpees
      • 20 squats
      • 30 SSH’s
      • lunge walk to Corner 4
    • Corner 4:
      • 10 burpees
      • 20 squats
      • 30 SSH’s
      • 40 LBC’s
      • bear crawl to start
  • plank while we wait for the SIX
  • line up for single file Indian Run around the perimeter of the park
    • rucks are optional….. but WEAR THEM!

MOLESKINZ/COT:

  • what an awesome morning! 5 hours of workout before 0800!!!!
  • huge T-CLAPS to the other 4 PAX who stayed with me for the full amount of time!
    • you other 5 who only did the 0300-0700, T-CLAPS to you as well! It was not an easy training session!
  • great showing this morning knowing the workout was going to consist of weighted backpacks! Whether you knew that before showing up or not!
  • Sign up for Baywatch Q’s! See Tank if you need help with that!

That’s it for me! Sorry its a day late! Better late than never!

BTB – over and out!

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