AO: UNDERGROUND
QiC: Bogey
Date: 02/20/2023
Title: Ladder Up and Ladder Down
Number of HIMs: 5
Bogey, Door Jam, Fro-Zone, R-12, Swashbuckler
Number of FNGs: 0
Name of FNGs:
WarmOrama:
Using ruck as your coupon: over the shoulder, TTT, side to side rotation, dive bombers, slow count squats, KB swings. Then might have done a few low planks and high planks, tutti stretch, pigeon stretch, runners stretch, hip flexor stretch, shoulder stretch, tricep stretch
Tha Thang:
Part 1 (Ruckoff-but wearing weight vest)
Do these in a ladder drill style (one of each exercise, then two of each, then three, etc. until time) for 15 minutes. At no point should you need to put the ruck on.
* Ruck Curl
* Ruck Press
* Bear Hug Squat w/ Ruck
* Ruck High Pull
Part 2 (Weight vest on; ruckon too if you wanna scale up)
Start at the highest rep count you made it to in Part 1 then work down the ladder from there with these exercises. For example, if you made it to 11 Ruck Curls in Part 1 then you would start with 11 of each exercise here, then do 10 of each, then 9 of each, etc. until you eventually complete 1 of each. Your goal is to complete Part 2 before the timer hits 25 minutes.
* Ruck/weight vest Burpee
* 4 Count Mountain Climbers w/ Ruck
T-claps to Swashbuckler for doing the first set of burpees with his Army issued ruck. But at least he kept his shirt on this time.
COT:
Count-o-rama, Name-o-rama
AAR
Sign up for the March 11 GoRuck Star Course (looking at you Fro)
Pledge, Pray, and on our way!
