6 for some EC ruck style.
16 pax joined in the gloom for a work out to honor (maybe in memory of) Gopher and his coming Go Ruck Heavy. YHC didn’t realize that both Choo Choo & Teo had birthdays. Congrats on your 50 and 48 years respectively!
Lap around the AO followed by a brief warm up leading straight into some quick cardio.
- Sprint to 2nd island & back
- Karaoke and back
- Backwards run and back
- Sprint to second island
- Bear crawl back to fist island and back to 2nd
- Sprint back to starting line
Straight into 24 pain stations representative of Gopher’s 24 pending hours of pain. Each station was timed for 1 minute with a 10 second gap for rotation and in order to get in 1 burpee during every rotation.
Most pax pushed themselves hard for the minute per pain station while others needed some pestering mumble chatter to light a fire under their butts.
Stations:
Curls railroad tie (rrt)
R leg lunge rrt
L leg lunge rrt
Overhead press 2 25lb dumbbells
LBC
Goblet squats 35lb kb
R arm row 35lb dumbbell
L arm row 35lb dumbbell
Peter Parker
Cinder block merkins
Dead life w/ slosh pipe
Heels to Heaven
Thrusters w/ ruck
Kettle Bell swings 25lb kb
Tricep ext. rrt
R arm curl 35lb dumbbell
L arm curl35lb dumbbell
Lateral jumps over rrt
Clean & press w/ ruck
Freddy Mercuries
Wide grip merkins
90 degree squat hold
Sledge hammer tire slams
Carolina Dry docks
Good luck Gopher with the Fort Bragg Go Ruck Heavy coming up in 2 weeks. YHC out next week so beware, Tuco is bringing the pain. May involve more island hopping….. glad to miss it.
