AO: RuckHill
When: 09/02/2021
PAX:
Number of Pax: 8
Pax Names: Finkle, Gandalf, Hummer, Lawn Boy, Nuke, Scully, Sunshine, Woody,
Number of FNGS: 0
FNG Names:
QIC: Woody
The BackBlast:
Conditions: Drizzle and breeze, but good temps.
Warmarama: Side straddle hop – 10, Through tunnel – 10 in cadence, arm circles (forward and back) 10 in cadence, Michael Phelps – 10 in cadence
The Thang:
Ruck to first bench, string of pearl exercise at first bench then at every other bench.
- Merkins – 15
- Merkins – 15, Squat jumps – 10 (modify as necessary)
- Merkins – 15, Squat jumps – 10 (modify as necessary), deltoid lifts (hold ruck out, arms stretched) – 5
- Squat jumps – 15 (modify as necessary), deltoid lifts – 10, Triceps ruck lifts – 5,
- deltoid lifts – 15, Triceps ruck lifts – 10, Core twists (hold ruck out, arms stretched, rotate from right to left) – 5
- Triceps ruck lifts – 15, Core twists – 10
- Core twists – 15
Announcements
- Labor Day Convergence – Monday, September 6, 7-8am @ Bennet’s Creek Park (Hyzerbomb Location).
- F3 Hampton Roads 5 Year Anniversary – November 5th/6th; Friday night banquet & Saturday beatdown/festivities. Mark your calendars
- F2 – Sep 18th at Happy Gilmore’s, poker sign-up on google doc.