May 14th, 2018 By Heatstroke

9 PAX defeated the fartsack and arrived at CBA with bells on this fine Monday morning.  YHC is on a mission to put in some serious work this final full week before tapering down next week before his Memorial Day weekend GR Heavy and has a whole week’s worth of misery planned out, so this is Day one.  Taken from the Cleveland Area Rucking Crew (CARC) and their sandbag training routine, this one would focus on the upper body.  Most had KBs to use for the work, but YHC had his ruck and and a 60# sandbag, so plenty of extra weight for the PAX to enjoy.  Disclaimer given, modify as needed – which includes increasing resistance and reps if needed and we are off on warm up mosey then…

Warmarama:

• SSH X 15
• WM X 10
• Crab Jacks X 10
• Peter Parkers X 10

The Thang: Upper Body Sandbag/Ruck/KB work – run a mosey lap after each set

• Ruck/KB Z press (seated overhead press) – 4 sets – 12 reps
• Ruck/no weight push ups – 3 sets – to failure
• Sandbag/KB Cleans to overhead 5 second hold – 4 sets – 12 reps – modified to a lower rep number as we went on…tough stuff…at least for me with the sandbag
• Sandbag/KB Floor Press – 5 sets – 12 reps
• Ruck/no weight burpees – 4 sets – 20 reps…absolutely brutal…modified almost immediately to less reps

Mary: All with ruck or KB

• Mason Twist X10
• W X 10
• Low Flutters X 15
• LBC X 15

COT:  Prayers of thankfulness for Moms everywhere.  F3 Dads Saturday (forgot to mention this) at Mineshaft (UNCC) at 0900.  Davis Lake on 5/26 at 0700.

Moleskin:  It’s definitely starting to heat up, as the stinging from the sweat in my eyes made that abundantly clear.  I actually forgot to include Ruck/KB Swings – 4 sets of 25, after the sandbag cleans.  Time would not have allowed for doing all exercises, so it worked out…in that we subbed in burpees for the swings…yay for us…embrace the suck.  Welcome to Zima (formerly FNG Kevin) who was killing it and looks to be a regular in the gloom.  The Bear and Roomba have been getting after it nearly everyday recently, tclaps to you gents for sure, keep it up!  Great to see White Castle there as well after a solid first week for him.  I got the Q tomorrow as well, and it should be fairly horrible.  Y’all will love it!

Heatstroke

Bell Buster

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