Location: Gridlock
Date: 2022-03-12
Weather: 19 deg, wc 10, snowy & icing yet beautiful
Q: Radio
PAX: 8 – Raquel, Sous Vide, Muck, Lansbury, Geppetto, Incognito, The Janitor, Radio
Warm-O-Rama
Started with Dynamic warmup -butt kickers, high knees, walking knee hugs, and Frankensteins.
Static warmup-grass grabbers 12, hillbillies 10
Tha Thang
Rucked and did work at different stops and shelters along the way usually for 40 seconds or 20/30 reps. Some activities done with the ruck if poss.
SSH Shotguns
Ruck swings American Hammers
BBS Reverse lunges
Body wt. squats with ruck Incline Merkins
Front lunges Ruck sack to the sky-abs
T-jacks Chin ups or Pull ups
Dips L-sit hang or chin hang
Broad jumps. Step ups
Ruck the steps by tennis courts
End in COT