AO: UNCW (RunForestRuck)
QIC: Quatro(Run), Sparky(Ruck)
PAX: ParrotHead, Blade, LETC (R), Ugly Stick, Quatro, Daggerboard, Money Gun, Hoveround (R), Busted Grill, (R), Tom Sawyer (R), Ruby Red (FNG – Scott Baluch, Fatback, Sparky (R)
Gave normal disclosure.
SSH X 15 IC
Hillbilly X 15 IC
Moroccan Nightclub X 15 IC
Ruckers follow QIC, runners stayed with @Quatro
Headed east on Riegel Road to Plyler Dr, cut thru to Suite Service Rd to Walton to Price Dr. back to AO
(This was not exactly to route that QIC had planned but with the help of PAX we got back on track)
As we Rucked the 2.1 miles making 7 stops to completed the exercises below and finish the other half of “Stations of the Cross” @Blade started lasted week
- Jesus is helped by Simon the Cyrenian to carry the Cross
- Copperhead Squats X 10 IC
- Jesus meets the Women of Jerusalem
- Dips X 20 OYO
- Jesus is crucified
- Bench Press w/ Ruck X 30 IC – Single count
- Jesus promises His kingdom to the good thief
- Overhead Press w/ Ruck X 25 IC – Single count
- Jesus speaks to His mother and disciple
- Step-ups X 10 each leg OYO
- Jesus dies on the Cross
- Ruck Curls X 10 IC
- Jesus is placed in the tomb
- Ruck swings – 15 OYO
Made is back just in time to do some Al Gore’s as we watch the runners come in
Mosey to the track.
Circle up and assume high plank position. Starting with YHC, each PAX call out a 10-count while holding high plank, followed by three (3) merkins.
Partner up. One PAX run a lap at 75% VO2 while partner performs core exercise of choice. Switch and repeat. We did this up to 6:00 AM.
Circle back up and perform abovementioned 10-count plank w/ three (3) merkins again. 20 merkins after going through all PAX.
Intervals: Sprint the straight aways and walk the turns. Repeat for approx 9 minutes (totaled 2 laps).
Circle up: Busted Grill called out Heals to Heaven 20X IC.
Mosey back to AO for 6:15 AM on the dot arrival.
- Thankful for F3 as I celebrate my 1 year anniversary today, Sparky
- Remember Holy Week
As always, an Honor to lead