July 2nd, 2018 By Project

YHC is training for a GoRuck event and has also signed up for the MeCa Triple Nickel challenge.  So, the PAX get to reap the benefits.  YHC incorporated a ruck friendly workout with an emphasis on merkins, sit-ups and running.  A 1-minute hold was also incorporated into several of the exercises.  It’s only 1 minute, right?  Disclaimer was given and off we went.

 

Warmarama

SSH IC x 20

Windmill IC x 10

Merkins IC x 20

Imperial Storm Troopers IC x 10

Tempo Squats IC x 10

Lap round the HT lot

 

 

The Thang

AMRAP

20 Merkins (10 each side)

1:00 Plank

10 Squats

10 Overheld press

1:00 Overhead press hold

20 Sit-ups KB held across chest

1:00 Feet @ 6” KB overheld press

10 4 count Flutterkicks

 

Lap around the BB&T lot, repeat for time.

 

The PAX completed three full rotations (In hindsight, YHC should have modified and removed the 1-minute holds and completed a 4^th).

 

 

Mary

LBC’s with KB IC x 50

Freddy Mercuries IC x 20

Low Dolly’s IC x 20

WWII’s IC x 20

1:00 Airborne Mind Bender

 

CoT

 

Prayers for Whatley and his family as they travel to Boston, for Heatstroke’s neighbor who passed away unexpectedly and her family, and for all the PAX traveling during the holiday.

Bell Buster

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