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.