Location: Gridlock
Date: 2020-07-13
Weather: Cool morning
Q: Zebra
PAX: 8 – Backdoor, Toto, Muck, Oshag, Boo Boo, Lincoln Log, Sous Vide, Zebra
Warm-O-Rama
Put on your ruck and load up with some added team weights: two pax brought buckets of rock, medicine ball, landscape timber
Tha Thang
We began rucking the Gridlock path, stopping every 1/2 mile or so for additional work.
Stop 1: 15 merkins + knee to elbow with ruck on
Stop 2: 3 ruck pack deadlifts then 1 curl – 10x
As we picked up and moved on we passed by someone walking the path in the park, then that passerby walked up from behind and asked “Hey are you F3?” Oshag responded with Yes, then handed him one of the team weights to carry. Our newest FNG “Backdoor” was out looking for us and found us mid-ruck!
Stop 3: 15 ruck sit-ups with overhead press
After 2+ mile ruck, pax completed 10 reps of each at the AO to finish:
Merkins with knee to elbow
3 ruck deadlift – 1 curl
Ruck sit-ups with overhead press
End in COT