AO: COLOSSEUM
QiC: Mr. Miyagi
Date: 04/16/2025
Title: Let's whip out the rucks and sandbags
Number of HIMs: 2
Door Jam, Mr. Miyagi
Number of FNGs: 0
Name of FNGs:
WarmOrama:
DJ and I both agreed to modify as needed.
Warm up OYO with SSHs
Tha Thang:
**This Q was thought up on the way to the Colosseum
Three cones were laid out from the inside edge of the bus loop out to the middle of the grass.
Our rucks were stationed at the first cone.
Our 40-lb sandbags were stationed at the second cone.
We bear-crawled to the first cone and did 20 kettle bell swings with our rucks, put the rucks on and lunge walked to the second cone.
At that cone we kept the rucks on and did 20 OHPs with the sandbags and walked to the third cone with all weight and did 20 weighted squats.
Next we reversed the path without the KB swings and OHPs and dropping the weights at their assigned cones on the way back to the start.
Once back at the start, we moseyed to the next light pole and did 1 burpee and moseyed back.
We repeated the process 3 times, but on the second time we extended further to the other side of the bus loop and did the squats. On the third time, after the squats, we rucked 1 lap on the loop with all weight back to the squats spot and reversed the original path back to the start while taking off weight.
We moseyed to the second light pole again and did the 1 burpee, but his time we moseyed back around to the other side of the loop where we did the squats and did the reverse path back through to pick up the rucks, sandbags and cone and returned to the flag.
COT:
COR
NOR(did the burpees with rucks on)
Convergence at the OG
CE 10 year anniversary