A ruck around the world

AO: Firehouse

When: 11/19/2019

PAX: Skynyrd, Picker, Reuben

QIC: Reuben

It was a perfect 45° at the Firehouse this morning! 3 PAX came with the intent and dedication needed for a worthy beatdown! Let’s mosey!

Warm-O-Rama:

Quick mosey around the upper lot for warm up:

  • SSH
  • Windmill
  • Toy soldier
  • Copperhead squat
  • Annie

The Thang:

Head to the Truck and grab the girlfriends for a ruck around the world….or in this case the upper lot, which mind you, did take awhile.  Here is the routine:

As I mentioned before, our AO is lit up like Vegas! The routine consisted of walking around the upper lot, stopping at each light for an exercise-  Squats, Curls, Kettle bell, and rows. Cusack and Yoke walk in between posts (Rotate after each exercise). Start with 5 reps and gradually increase to 15 reps.

Rinse and repeat substituting lunges for kettle bells. 5 reps all the way up to 20 reps  towards the end.

 

COT:

Quick round of Mary with Dolly- 20 reps.

Prayers for health issues for Picker’s neighbor and Reuben’s M friend with cancer.  Prayers for Skynyrd’s 2.0 and upcoming transition in college.

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