Location: Gridlock
Date: 2023-11-06
Weather: Great – Low 40s and Clear
Q: Chewbacca
PAX: 5 – Muck, Sous Vide, Buzz Kill, 49er, Golden Shower
Warm-O-Rama
Various upper body static stretches, and few bend-and-hangs, couple of leg ones for the hams & calfs, then a little dyno-circle time for butt kickers and high knees
Tha Thang
At scoreboard hill we attempted an overzealous round of “21” (instead of ‘11’) and we found out the smarter, time-honored number of ‘11’ is used for good reason, especially with ROVS – “Rucks Of Various Size”:
BOTTOM: deep squat
Bernie up the hill>
TOP: Curls
rifle carry down the hill>
Switched halfway to Bent Over Rows at the Top and simple walk up/down
Modified with a halt for time when pax hit 10 count of Squats at the bottom.
Misc rucking around tennis court steps and then out to street.
INDIAN Lunge WALK in Street
Single file
Back caught up to front doing a rifle carry of their ruck
Rounds: 2
Shelter STEP UPs
Every 25….STOP…
….do 10 FLUTTER Kicks (4 count) holding ruck in cadence
Rounds: 2
Used this time to talk up Chad 1000 and what approach pax could take (slick with no weight, 20#-45#, partnered, etc.)
Rucked “over the river and through the woods” back to path and then to the parking lot.
End in COT