• Post Type:
  • When: 06/27/15
  • AO:
  • QIC: Woody
  • FNG's:
  • PAX: Semi-Colon, FNG - John Evans, Bangkok, Da Vinci, Wolverine, Spiderman, T-Square, Dr. Feelgood, Anthrax, Squeeker, Abba, BA, Joboo, Woody

Thanks for the 14 PAX that came out Saturday and threw those logs around like a bunch of savages. The only thing that would have made the day better is if Dr. Feelgood had gotten his phone to work, and some rain, of course.

Start with the Pledge, of course.

Warmup

Formation run up Garrison through church parking lot to Sherwood Middle School.  WU done to 4 count cadence.

  • Bend and Reach x10
  • Rear Lunge x10
  • Hi Jumper x10
  • Windmill x8
  • Forward Lunge x8
  • Rower x10
  • Dive Bombers x10
  • Overhead Arm Clap x2

Thang #1
Partner up then 3 rounds of 1 lap, max Merkins and max body weight rows or pull ups. PAX run together then while one’s pushing the other’s pulling, then switch exercises = 1 round.

Thang #2 (Log PT +/- 200lb each)

  • Squat x10 4 count
  • Overhead press x10 4 count
  • Thrusters x10
  • Back extensions x15
  • Bench press x20

Extra Credit (Ring of fire version 2.0)
1st man sounds off and every body does 1 rep (Merkins), 2nd man, 2 reps, third man, you guessed 3 reps and so on.

Mosey back for COT and Name-O-Rama.

Moleskin

Is anybody interested in training for a go ruck event ( goruck.com ) or doing our own? We could add Monday or Friday to the rotation and start rucking once a week. Any questions or interest email Woody at joem42@hotmail.com and we can work something up.

-Woody