Plankin Stairs

Preamble:

Started PreRuck at 6am and rucked about 1.5 miles around Dawsonville

Warm-O-Rama:

SSH

Weedpickers

Willie May Hayes

The Thang:

Started at Main Street Park and did a Mosey to Dawson Highschool which was about 1 mile.

There we started at the bottom of the bleachers in teams of two and did a dora.

Person 1 Ran up the bleachers with a cinder block and person 2 started the workout.  When person 2 got back to 1 they switch and person 1 starts where person two left off.

First round 100 Merkins

Second round 100 (if they have a name I don’t know what it’s called) Lightweights. Start in plank bring both legs under your chest and back out. Raise 1 arm up into the air and bring your legs up again and out then raise other arm into the air. That counts as 1.

Third round  100 planks with knees to elbows Alpha count.

We did take a break in the middle and did a slow mosey up and down the bleachers with some calf raises in cadence.

We did a mosey back to Main Street park. Between the ruck and workout, we did about 6 miles.

COT:

Ended with announcements, prayer, and coffee.