AO: POOLER
QiC: Door Jam
Date: 09/04/2023
Title: Ruck 2.0, the first edition
Number of HIMs: 21
Betty Crocker, Cropduster, Door Jam, Mr. Miyagi, Patches, R-12, R. Kelly, Sherman, TestTube
Number of FNGs: 3
Name of FNGs: BMX, Largemouth, Derby
WarmOrama:
OYO
Safety brief
Tha Thang:
Head out clockwise, cross the bridge, stop at the hill
Stop 1: line up along the hill
merks at bottom (5 for 2.0s, 10 for 1.0)
bear crawl
5/10 squats at top
crawlbear down
repeat for a few minutes
circle up
OHP 10 OC
KB 10 OYO
Flutterkick w/ ruck 10 IC
LBCs 15 OC
Grab some water and continue around the end of the lake and loop to the back road
Stop 2: drop the sand bags, continue to lightpole
SSH 20 IC
Lunge walk to the sandbags
Freddie mercs 20 IC
Broad jump from tree back to lightpole
Team race, 1.0s vs 2.0s:
Hold plank, one pax at a time runs to the bags
deep squat 5/10 run back, next pax goes
Winning team (1.0s) picked burpees, 5 and 10
Return for NoR, CoT
COT:
Welcome FNGs BMX, Largemouth, and Derby! Your next job is to get your dads out..
More/smaller sandbags, longer distance requested for next time (December?)
