As some of us continue our training for the GoRuck, the rest get to train along with us. Six of us followed the normal protocol while Rudy modified and ran the whole time as he is training for a Half Marathon.
Warm-up COP:
-SSH x 20 IC
-IW x 20 IC
-J-Lo’s x 20 IC
-Arm Circles x 20 IC (10 ea. way)
Grab a rock and mosey to the picnic benches under the shelter. It’s time for some Spartacus. The timer on my phone had us working out for 1 minute with a 15 sec rest for each exercise:
-Goblet Squat w/ rock
-Feet-Elevated Mountain Climbers
-Kettlebell Swing w/ rock
-T-Pushups
-Alternating Step-ups w/rock or ruck
-Rock Row
-Side Lunge and Touch Rock (like moving the virtual rock pile back and forth)
-Pushups
-Rock Lunge and Rotation
-Rock Push Press
Rinse and Repeat for a total of two rounds.
There’s just enough time to send the rocks home and head to the flag. T-Claps to Heisenberg for joining YHC in wearing the rucks during the workout.
Jingle Vader showed with only one glove; Michael Jackson….”The Thriller”…
COT: countoff, namerama, announcements, shoutouts and a prayer. See you in the Gloom!
