Tortoise and Hare

06/12/18

AO: Run Forest Ruck

QIC: Blade

# of PAX: 7

PAX: Tiny Dancer, Cornhole, Tank, Flight Nurse, Sparky, Omar

 

Weather was prefect this morning! 7 pax gathered to run AND ruck. Only having YHC on the Q presented to opportunity for run/ruck combo workout.

 

Warm-O-Rama

SSH x20IC

Cotton Pickers X15IC

 

The Thang

Partner up – 1 ruck per pair (due to odd 3’s Sparky, Tank & Omar were a trio)  Partner 1 heads out around BG’s loop w/ ruck, Partner 2 stays & performs:

Burpees x5
Outlaws x10
Merkins x15
Big Boy Sit-ups x10
Squats x20

Partner 2 then runs to catch Partner 1, then SWITCH!

Rinse / Repeat for 2 laps around BG’s Loop (covering just over 2 miles & 3 rounds of BOMBS per PAX)

 

Mary

Flutter Kicks x25IC (Flight Nurse)

Crab Crunch x15IC (Tank)

Plank(s) (Tiny Dancer)

 

COT / Moleskin

Strong work, everyone. I know it wasn’t a “typical” run day, but we covered 2 miles and never really quit moving. Plus this was Tank’s maiden ruck voyage.

Taco Tuesday – TODAY – 12 noon (as of press time you have ~1 hour to make it there)

Cape Fear Shakespeare on the green – TONIGHT – 8pm – Greenfield Lake Amphitheater

4th Anniversary 2nd F (round 2) – Thursday 06/14 – 1830 @ Wilmington Brewing : Bring the M, bring the 2.0s! It’s a party! Nan’tan said attendance is REQUIRED…

Blueberry Festival 5K – Saturday 06/16 – Burgaw – You’ll see more info on slack the remainder of the week…

Ruck with Flight Nurse & Billie – 06/16 & 06/23 – 0400 Carolina Beach Pier : Hit up Flight Nurse for more info.

 

Thanks for allowing me to lead!

 

Until next time…

 

Blade

 

Advertisements

SMACK TALK!

Fill in your details below or click an icon to log in:

WordPress.com Logo

You are commenting using your WordPress.com account. Log Out /  Change )

Google+ photo

You are commenting using your Google+ account. Log Out /  Change )

Twitter picture

You are commenting using your Twitter account. Log Out /  Change )

Facebook photo

You are commenting using your Facebook account. Log Out /  Change )

Connecting to %s