Great morning for a workout! Clear skies, brisk 50 degrees. With the Go Ruck challenge tomorrow night I expected a light crowd. Pleasantly surprised with a respectable showing. Including YHC, we had 3 for EC and 12 PAX post up for some pain. Being a month out from BRR, I wanted to bring in some hill work. Two hills came to mind. The Solus apartments entrance hill and Hingis Kahn. The plan was to attack both but we ran out of time. However, pain was delivered. Here is what went down.
Extra Credit
Paddle with hammer to bottom of ramp
Run up ramp
Barbarian Squats with hammer x 20
Run down to bottom of ramp
10 Burpees OYO
Run to top of ramp
Thrusters with hammer x 20
Run to bottom of ramp
Grave Diggers Right x 20
4×8 Lunges Right x 20
Joust Right x 20
Grave Diggers left x 20
4×8 Lunges Left x 20
Joust Left x 20
Run to top of ramp
Hammer 360 x 20
Run to bottom of ramp and loop around to cars
Thang
Indian Run paddling with hammer – hold hammer out front when running from back to front
IR across walking bridge – left on greenway to open area
Warm up
SSH 20
Good Mornings 20
Windmills 15
Merkins 20
Mountain Climbers 20
Indian Run to bottom of Solus hill
Run up hill to trailer on far side of parking lot
Get tire off trailer
Mosey to top of Solus hill
Partner Up
Hill Work
Partner 1 Barbarian Squats
Partner 2 run down hill with tire and hammer – Tire Slams OYO 20
Run back up hill with coupons in tow
Flapjack
Plank until PAX together
Partner 1 Reverse Lunge
Partner 2 run down hill with tire and hammer Tire Burpee Press 10
Partner 1 Run back up hill without coupons
Flapjack
Partner 2 Run back up hill with coupons in tow
Plank until PAX together
Run with coupons back to trailer – drop off tire
Indian Run back to cars for Mary
Mary
Long Slow Flutter x 20
Freddie Mercury x 20
LBCs x 20
Done!
Announcements
No workouts at Whiplash and Catalyst tomorrow 10/17. Go to Ambassador or Pullen.
Godspeed to ruckers at Go Ruck challenge tomorrow night! Proud of each of you.
Prayer Requests
Pray for my wife’s sister in law Ashley who is 44. She was recently diagnosed with Stage 3 cancer. Pray for a full recovery, wisdom for the doctors, and peace for the family.
I took us out. I prayed for all of us to be great fathers and husbands. Safety for our families. Pray for marriages that are struggling. Pray for recovery for health issues facing the PAX and their families. Pray for opportunities to share the Good News with others.
Missing one brother. Please add in comments.
Thank you for the opportunity to lead and to serve. Aye! Screech
