First off, t-claps to the gents who made it out Friday night for the 4-hour ruck and turned it all around to make the 6:10 warm-up run… and still outpaced YHC. It is both annoying and inspiring, and YHC has vowed to make it to next Friday’s 4-hour ruck just to be part of the club.
Warm-Up: SSH, Windmills, Cossack Squats, Toe Touches, Imperial Walkers, and Butt Kicks, all 20x IC.
The Thang:
To the sea wall for a set of 11’s: Freak Nasties on the sea wall, burpees at the curb. YHC learned the hard way that there’s a reason no one incorporates burpees into a set of 11’s.
Mosey to the playground for some Captain Thor (1 sit-up : 4 Russian Twists), where Grundy quoted Emerson, saying, “Man’s life is a progress, not a station.” Or something along those lines. The PAX took it to heart and progressed 1 up from our personal best, reaching a set of 8. And I’m still feeling it.
Next up, hands outstretched, palms up, then down. 50x. No, that didn’t do anything… 100x. Still nothing… 200x does the trick!
Mosey to the perimeter for four stations: merkins, LBC’s, Mountain Climbers, and Squats. Two teams of 4, with one teammate at each station. The teammate doing the merkins does 15, sprints to relieve his teammate at the next station, sending that PAX to the next, and so on. Rotating each PAX through all four stations twice.
And finally, not much of a surprise, but a trip to Rips was in the cards this morning. The usual Rocky Balboas, up and over, lateral RB’s, up and over. Rinse and repeat until time’s up.
A sprint back to the shovel flag where Tank finally took home the gold (Grundy sat it out), and immediately on to the countdown, nameorama, welcoming of FNG Boomer, announcements and coffeteria. Thanks guys for a great Saturday morning!
