Let’s Rucking Go

AO: The Wood

When: 12/26/2020

PAX:

Number of Pax: 10

Pax Names: 1040EZ, Better Call Saul, Bunker, Den Mother, Gopher, Jimmy Neutron, Pi 3.14, StormChaser, Tee Ball, Toby,

Number of FNGS: 0

FNG Names:

QIC: Gopher


The BackBlast:

Warmarama

Motivators from 7

Mosey around lot – high knees, butt kicks, shuffle, switch shuffle sides, karaoke, switch karaoke sides

Tappy taps – 10 IC

Hill Billys – 10 IC

Arm circles forward – 10 IC

Arm circles reverse – 10 IC

Divided up into 2 teams

Thang 1 – Pearls on a string (20 min)

Packs on and teams got in a straight line with appropriate social distancing.  Headed south and started going on the path in back of the hill.  Did the loop around the pond twice.

Indian run with a fast walk.  Stopped at two corners of the loop for PT.

PT all with packs on expect noted – 4 count squats IC x 20,  merkins OYO x 20, thrusters OYO with pack overhead x 20, curls with pack x 20

Thang 2 – Ruck Dora (30 min)

Indian run to the south side of the parking lot across from the hill.

Partner 1 moseys to end of parking lot and back with pack on.

Partner 2 preforms PT with ruck

150 forward lunges, alternate legs 1 each leg

150 overhead presses

150 backward lunges, alternate legs, 1 each leg

150 ruck swings

150 side lunges, alternate legs, 1 each leg (everyone got here but not everyone completed)

150 chest presses

Recovery pace Indian run back to the flags.

Mary

Flutter kicks x 15 IC holding ruck overhead

Scissor kicks x 15 IC holding ruck overhead

Big boys x 15 IC hold ruck

American hammers x 15 IC holding ruck

Held plank until 8 AM

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