07/03/2021 – The Colosseum – Saturday – Early Boot Camp

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Intro:

Been a long week thus far Leading workouts geared at training for Grow Ruck STL, but we were blessed with a cool morning, nice breeze, and relatively low humidity.  I arrived around 5am to unload the sandbags,  Kettle suck bags, and set up the cones.  Music would be key for this workout as well, so also set some tunes out.  By the time I was done, most of the PAX had already arrived, ruck sack or weighted vest in hand.

Warm-a-Rama

Motivators from 6 Good Mornings IC 10 Tappy Taps IC 10 Hip Rotation IC 8 each way Arm Circles IC 10 Each way Neck Rotation OYO 6 each way

The Thangs

Thang 1:EXERCISES (25 REPS OF EACH)
  • RUCK HIGH PULL
  • RUCK CURLS
  • RUCK CHEST PRESS
  • RUCK SWINGS
  • RUCK SQUAT
  • PRETZEL TAPS (4 COUNT)
  • BONNIE BLAIRS (1EA LEG)
  • SHOULDER TAPS (1 EA SIDE)
  • WORLD WAR I’s
  • HIGH PLANK J-LO (EACH SIDE ½)
Two PAX are carring the Kettle Rock Bags and Clean throwing the 40lb Sand Bag out 50 Yards Switch and come back. Next two PAX Goes

Mary

LBCs IC 25 Love Sacks with Ruck 10 Each side Hold Plank till 6

Circle of Trust (CoT)

I was one of the privelaged to serve this Country, and I mean it when I say it was an honor, not a sacrifice.  America will be 245 years old tomorrow.  245 years old because a group of men got together and said they didnt want to live the current way, they wanted their freedom.  They called signed a document declaring that and they fought for that. In a smaller scale, at some point over the last year you all made your declaration that you didnt want to live the way you were anymore and joined F3.  You decided you wanted to Get Right, Live Right, Lead Right and eventually Leave Right.  We are all in different phases of those 4, but same as our fore fathers we decided we were going to make a change, so keep accelerating, have a great Holiday Weekend, dont do anything stupid, and if you need anything call me up

Naked Man Moleskine

Pawn Star- Rucks off doesnt mean put the ruck by your car…… :-)
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