Location: Paddock
Date: 2021-02-19
Weather: Warm enough that White Wall came out, so it wasn’t that bad!
Q: Wally World
PAX: 3 – Wally World, Whitewall, Weird Science
Warm-O-Rama
Jogged around the parking lot.
Side straddle hops (in cadence)
Down dog
Pigeon stretch on both sides
Upward dog
Overhead tricep
Tha Thang
Used ruck/ruck plate to do some exercises:
Round 1:
– 20 chest press
– 20 squats
– 20 big boy situps
– Briefcase carry ruck/ruck plate to other side of parking lot (long ways) and back. Switch hands halfway.
Round 2 (Whitewall chose):
– 25 curls
– 25 shoulder press
– 25 overhead tricep press
– 15 flutter kicks while holding ruck plate above you (in cadence)
– Rifle carry ruck/ruck plate to other side of parking lot, “steering wheel” carry back
Round 3 (Weird Science chose):
– 25 chest press
– 25 squats
– 25 curls
– 15 dead bugs (in cadence)
– Lunge walk to the other side of the parking lot, high skip back
Finished with a 15ish minute ruck.
End in COT