A Pax of 15 answered the bell at Flood Zone this morning. Shoulders were the focus. GoRuck training was in the air. Let’s go to the tape to see what went down:
Extra Credit
Carry the KB/Ruck to the stairs – Run to the top
– 15 SSH
– 10 burpees @ the top, bear crawl down, 10 burpees @ the bottom, run up the stairs, 10 burpees @ the top, bear crawl down, 10 burpees @ the bottom.
Back to the launch point
Main Event
COP – SSH, Good Mornings, Mountain Climbers
Carry the KB/Ruck to ramp – Burpee broadjump up and down the ramp.
Carry the KB/Ruck to the next ramp – Run to the top of the ramp then 10 burpees. Run down the ramp then 10 merkins. Do it twice.
Carry the KB/Ruck to the next pain station – Run to the top of the stairs then do 10 star jumps. Bear crawl down. 10 star jumps. Run to the top of the stairs and do 10 star jumps. Bear crawl down. 10 star jumps.
People’s chair/balls to the wall/people’s chair/balls to the wall.
Carry the KB/Ruck to the next pain station – Run halfway up the ramp and then backwards bear crawl up the rest of the ramp. 10 star jumps. Run to the bottom of the ramp. 10 star jumps. x2.
Carry the KB/Ruck to the next pain station – Jack Webb – up and down to seven.
COT
Naked Moleskin:
– Good to be back at FloodZone. Great venue. Appreciate the chance to lead, Pergo.
– Focused on shoulders today and hope everyone enjoyed the focus.
– High Life has a motor on him. Strong work this morning, breh.
– Starbuck’s afterwards is one of the best aspects of FloodZone. Great fellowship!
Announcements:
– Check the website.
Prayers:
– Overdraft’s sister (?) and High Life’s co-worker.
An honor to lead this AM.
See you at Whiplash tomorrow.
Denali
