12 PAX woke up to a surprisingly chilly morning at Gideon (51 degrees). Pergo broke out the long sleeves! Fresh off Friday’s stair climb it was time to get the calves all stretched out! We are 33 days out from the Triangle GoRuck!
The Thang
Warmup
- Double time up to the field
- Good Mornings x15
- Mountain Climbers x20
- Thrusters x20
- Windmills x15 (no ruck)
First Activity
- Head up to the dam and line up facing the lake
- Flutter kicks x50
- pull your legs in for a quick break
- Flutter kicks x25
- legs in
- Flutter kicks x25 for a total of 100.
Second Activity
- Mozy back down to the field
- Everyone in one long plank line.
- Guy in the back does 5 merkins and army crawls through the line.
- For the plankers, everytime someone passes under you do a merkin
*YHC started to call a second round of this but Wilson threatened mutiny.
First Movement
- Start the loop around the lake
- Fireman carry your parter at first bridge
- Roving exercises Rucks overhead, Shoulder to Shoulder, Doubletime, Strapless Doubletime
- Arrive at the halfway point turn
Third Activity
- LBCs x20
Second Movement
- Backtrack back to the dam
- Doubletime a little bit
- Swap parters for Fireman carry at the same bridge (Les made a comment about needing to work out his legs at this point)
- Squats facing the lake (you know to enjoy the view) x50
- Arrive back at first field
Fourth Activity
- Line up in plank position again with rucks off
- Cycle between Merkins, Rollover, and Ruck Presses (total 100 merkins and 100 presses)
- Bear crawl the remaining way up to the dam
Third Movement
- Head back to the parking lot
Mary
- WWIIs x20
- Homer to marge x20
- American Hammers x20
COT
- Great work by all
- 9/20 – Town hall meeting at PR (rsvp to king david)
- 9/23 – F3 connect – ChongLi will be talking about his Kokoro Sealfit experience. RSVP https://t.co/zwxMlxmiQr
- 9/25 – Raleigh Extended Ruck #3
- 12/17 – F3 Christmas Party – Location TBD
- Wilson took us out
