Great showing at the Marsh following the month of RunCajunRun. Q planned a beatdown with minimum running this Gloom as I know many are wanting to rest the tread on their sneakers coming off an incredible month as mentioned by RY in his email.. YHC brought a companion (30 lbs Ruck plate) to the beatdown to inspire the PAX..
Warmup
10IC Windmills, 15IC SSH, 20 IC Grass grabbers and 25IC Butt kicks.
Thang
Wanting to bring back the premise of how the Marsh was formed YHC with phone in hand for the timer kept the PAX busy with multiple timed reps of exercises.
All exercises would be max reps for a minute. Split into 2 groups of 4 with pull-ups and swing tucks. F/J
Upon finishing PAX met on the sidewalk by the playground for Carolina dry docks and Sister Mary K/Catherine’s..
We then ran down to school and back.
Assembled at the court for the company of the ruck plate. Each PAX alternated running suicides with the plate for a min until each member completed a round. The rest of the men completed called exercise. Exercises included Mountain climbers, Peter Parker’s, Parker Peters, Shoulder taps, jump squats, Bobby Hurleys, Lunges and squats. Next up we took to our six for 3 rounds of chest press 5, 8 and 10 looking for the right number to complete in a min as the PAX completed LBCs passing along the plate.. Next up curls for the girls which proved inefficient in form with 10 and only getting through half of the PAX before the timer sang so we completed regardless. Then we were able to complete 10 shoulder presses while the PAX did overhead claps. We did SSH on a 2nd round of shoulder presses. With 8 mins remaining we completed a lap around the block returning for time for 20IC Crunchy frogs 🐸, because 360 on Saturday wasn’t enough. And ended with 20IC Flutter kicks…
Appreciate the great showing on a Monday, especially Backdraft making the decision to join instead of hitting that snooze 😴…
Let’s make sure we give Russo a similar showing at Grannies on Tuesday!!
Until the next Gloom 👍🏼👊🏼✌🏼!!!
