D-Day 77th Memorial BD

Preamble:

3 pax for just over a 2 mile pre-ruck (Wideright, Steamer, Jorts)

YHC filled in for the normal Fridays with Tweaker, so of course I had to write out the BD beforehand and have a musical theme. With this week being the 77th anniversary of D-Day YHC poached a BD from GORUCK and used the trusty patriotic playlist.

Warm-O-Rama:

all in cadence x 12 (except when YHC forgot how to count)
SSH
Hillbillies with a slight counting struggle
Abe Begotas
Seal Claps
Warm up merkins (x5)

The Thang:

Mosey to the pavilion to review the sheet. Pax instructed to pick a coupon from the rock pile accordingly.

Slight modification to the GORUCK 77th anniversary WOD:
1 lap – Cusack with coupon (~0.33 mile)
77 coupon squats
77 merkins
77 deadlifts
77 shoulder press
1 lap – hard run

all pax finished early so we did another 77 squats and then another lap with the coupon mixing cusak and curls

mosey back to flag for 5 minutes of Mary and 5 minutes of stretching

COT:

Safe travels to the many pax enjoying some much needed vacation time.

With so many pax on vacation, reach out to other pax we have not seen in a while to check-in and work to keep our numbers in double digits through the summer.