AO: All-Things-Rucking
Q: Scrum
PAX: heatstroke, Gulfstream, Peppa, Kojak, Hacksaw, Gapper, Iceman
FNGs: None
COUNT: 8
WARMUP:
– Ruck out to the 3rd, I mean 4th light-pole
– a few various exercises led by a Q that doesn’t quite know F3 protocol, thankfully the PAX were kind and helped out.
– Ruck back to the beginning

THE THANG:
– Heavy Drop Training – Week 4 – Upper Body Beatdown – Minus the run (Or, if you wanted you could do a core workout with @gapper, apparently everyone preferred to work on the upper body)
– 4×8 – Slo-Mo Ruck Pushups (8-10 seconds each) (8-10 seconds seemed to speed up for everyone…)
– 3×15 – Wide Stance Bent Plate Up-Downs
– 4x45sec AMRAP – BW Hand Release Push-Ups
– 2x2min AMRAP – Spider Burpees
– Ruck and Sandbag 1/2 mile stroll
– 2x2min AMRAP – Burpees

ANNOUNCEMENTS:
– Don’t forget to vote
– Thursday morning – HDT Lower Body Soul Crusher – 6:00am Turn 1
– Thursday Evening – Ruck at Pharr Mill Concord – 7:00pm, or if you want to do the HDT ‘Care Package’ arrive at 6:15pm
– Next Thursday – Special event in CLT – CHAD1000X

COT:

– Prayers for
– Iceman’s Daughters first Interview today
– Peaceful Voting

– The non-HDT’ers in the group are wondering (whining) why we have to do an HDT workout every week. We encouraged them with the fact that we only have two more Tuesday’s left.

@gapper is going to pay better attention to the HDT workouts so that he can do what he says he is going to do rather than post the workout and realize he just did that one the night before.

@heatstoke was very concerned with ending protocol, but it all worked out