Ruck of the Irish

Preamble:

A day late but still a great occasion for a St Pattys theme BD and playlist.

Warm-O-Rama:

We started with a warmup of the following:

-SSH

– Moroccan Night Club

-Weed Pickers

-Willie Mays Hayes

The Thang:

We then began to mosey uphill and around the trail to land at the first exercise at a small incline and performed the following.

– 11s with squat jumps at bottom and merkins at the top

We then ran over to the Widowmaker and picked up a coupon rock friend on the way down the hill.

Starting at the bottom we performed the following:

-20 curls

-20 overheads

-20 skull crushers

Between exercises and we ran to the top of the guardrail and back.

After taking a 10 count and some exercises for the six….we then did it all over again with switching up to Bernie up the hill and run back.

We then carried our rock friend back to the rock pile carrying overhead. The rest of the way we alternated lunges and merkins up and downhill with one hand on curb.

We ran back to the soccer field and finished up with Zohan and Dinghy leading us in some fun ab punishing exercises until time was called.

COT:

Prayers for Cox with one friend having health issues but recovering and another in memory of the passing of a loved one too soon.

April 21-22 will be the 12 hour continuous BD every 45 min at the Rubicon. It was discussed an announcement would be made it if Widowmaker is canceled with all to meet at rubicon.

Naked-Man Moleskin:

This was my first time Q at Widowmaker and was excited to plan out how to take advantage of all the options. Looking forward to more in the future.