Location: Gridlock
Date: 2021-01-11
Weather: Freaking Cold
Q: Oshag
PAX: 13 – Santa’s Little Helper, Ping, Possum, Muck, Axeman, Toto, Radio, Pom Pom, Sous Vide, Incognito, Mule, 49er, Oshag
Warm-O-Rama
Mosey around parking lot, quad pulls, grass grabbers (Mule provide cadence counting – Navy Style), SSH (Axeman provided cadence count)
Tha Thang
Ruck to scoreboard
1st evolution – Bernie Sanders up the hill, ruck curls, ruck overhead press, ruck on front and mosey down the hill – repeato 2 more times.
Ruck to baseball field with a little double time thrown in
2nd Evolution – Wall Work
Round 1 – Step-Ups x 10, Squats x 10, Dips (no ruck) x 10, Ruck Rows
Interlude – No Ruck Box Jumps x 10
Round 2 – Step-Ups with Squat x 10, Dips with Ruck Row x 10
Finish – Bow Jumps x 10
Ruck to Scoreboard
3rd Evolution – Bernie Sanders up the hill, ruck curls, ruck overhead press, ruck on front and mosey down the hill – repeato
Interlude – Mosey up and back
Ruck to Parking Lot
No Ruck Sous Vides x 10 – Toto provided In-Cadence count
Everyone finished.
End in COT