Deliverance & Fava Bean arrived early for a Ring Of Fire pre-run. YHC drove up disappointed, having anticipated witnessing smoldering rucks. Alas, the early birds had left their bookbags behind, stowed safely for the main event. Deliverance returned for a 2nd consecutive Gideon post after having reportedly sworn off the sport & True Grit still hasn’t cut the grass. It’s a hard ruck life.
Take the sidewalk to the upper parking lot & a killer crossover to the basketball courts for…
WARM-UP/COP:
GM > IW > WM > MC > SSH
THAT THANG:
Exit basketball courts & take the lake trail downhill near the bridge. 1 PAX calls an AMRAP exercise for the others & runs (sans ruck) up to the trail head & back. Next PAX calls an AMRAP exercise & runs…until all 6 have run. Exercises were flutter kicks, squats, alternating lunges, ruck curls, ruck shoulder presses, & ruck tricep extensions (thanks, Pepe).
Continue along the lake trail to the boat house. Bear crawl down the ramp onto the dock.
Flutter kicks > Irkins > Alternating Lunges > Squats
Exit dock & bear crawl up the ramp back to the lake trail. Take the trail around to the dam. Carry rucks overhead across to the other side. Gather in the field.
MARY:
Ruck sit-ups x 25 (repeato) > American Hammers x 50
~FIN~
ANNOUNCEMENTS:
5/15: Q School 3:30pm-5pm @ Carroll Middle School
5/17: 3rd F/Healing Transitions Dinner 5pm-8pm (we need more PAX – sign up sheet is on the website)
5/21: F3 Dads 9:30am @ Fletcher Park
5/22: Haven House Battle of the Bags @ Trophy Brewing
PRAYERS:
Deliverance, Fava Bean, & YHC friends/family with recent medical diagnoses
-Rogers out
