YHC fresh off a 10 mile ruck playing sherpa for FiA, had the honors of Qing week 5 of The Kickstarter challenge. YHC considered going ruck free but AMTRAK and Nickelback immediately threw their rucks on and YHC felt the peer pressure. Ruck it is!
The Thang
Warmup
- Light jog around lower parking lot back to mid lot (throw in a back peddle)
- Good Mornings x10
- Windmills x10
- Merkins x10
- Squats x10
- Mountain Climbers x10
- Fazio Arm circles x10
- Reverse Fazios x10
- Clappers x10
Relay 1
- Jog up to upper parking lot
- Long ass paint the lines (curb to curb)
- Gorrilla hop the middle on the forward movement
- Poke the hole x10
- Pulse ups x10
- LBCs x10
- Jog down to trail head
- Traveling burpees up the hill
- Freddy Mercury x10
- Box cutters x10
Relay 2
- Jog back to upper lot
- Long ass paint the lines (curb to curb)
- Crawl bear the middle on the reverse movement
- Squat x10
- Merkins x10
- Jog back to trail head
- Gorilla hop the hill
- Squat hold
- LBCsx10
Wall Action
- Jog to the community center wall
- Start in plank and walk up into a balls to the wall, hold for 55 count
- Squat Hold for 55 count
- Repeato x2
Jerk Web
Next we moved over to the mini soccor field for some jack webb fun. Merkins and Clappers 1:4 ratio climbing up to 10 & 40. Shoulders are not happy!
Circuit
- Mozy over to the picnic shelter
- Left/Right stepups x10
- Squats x10
- Irkins x10
- Left/Right stepups x15
- Squats x15
- Irkins x15
- Left/Right stepups x10
- Irkins x10
- Squats x10
Mary
- Race YHC to the parking lot.. don’t let YHC beat you
- Burpees x2 (for the guys that didnt beat YHC)
- Homer to Marge x15
- Left leg bridge march x10
- Right leg bridge march x10
- America Hammer x55
COT
- Tclaps to all for coming out.
- Krispy Kreme Challege this Saturday (there will be a photo op)
- Crick Happy Hour Feb 18th at Trali 8pm
- Q sheets are looking sad.. lets fill up the next two months.
- Kickstarter anniversary 2/15/2016
- Continued Prayers for Watson’s family
- Prayers for Marilyn’s family (Spurrier’s friend)
- Prayers for 3 Door’s friend going through breast cancer.
- Birkenstock took us out.
