While the rucks were low in numbers after the training the previous weekend, the PAX made up for it by sharing the love with some creative workouts and sharing the ruck thanks to Spurrier’s inspiration!
Warm-up
- Good Mornings 10x
- Sir Fazio Arm Circles 20x
- Windmills 10x
- Merkins 5x
- SSH 15x
The Thang
Set 1-Picnic Shelter
- Erkins 10x
- Derkins 5x
- Merkins (on top of table foreshadowing…) 10x
- Left/Right step-up
Set 2-Flying Dutchmen
- 4 men carrying a picnic table down the field with 1 member on top doing merkins
- 2 men stationed on each end of the field doing LBCs
- Rotate until all men had completed a round of flying dutchmen merkins
Set 3-Field Fun
- Suicides
- People’s Chair 5 count down the line
- Balls to the Wall 5 count down the line
- Repeato 3x
- Lounge around the corner to the next set…
Set 4-“21 Rock Curls”
- 7 full curls
- 7 curls from rest position to 90 degree angle (half way up)
- 7 curls from top position to 90 degree angle (half way down)
- People’s Chair 5 count
- Balls to the wall 5 count
- Repeato 3x
Set 5-Triple Nickel Hill
- Bear Crawl Up
- Star Jumps 5x
- Merkins 5x
- Bear Crawl Up
- Star jumps 5x
Set 6-Share the Ruck Mary!
- American Hammer 5 count around the circle while passing the ruck around
- LBCs 5 count around the circle while passing the ruck
COT/Prayer
- Go Ruck October 17th get there!
- Nickelback took the PAX out in prayer
