Pax: The Tool, Kato, Muck & Optimus (QIC)
We had four men gather at Troy this morning for a ruck workout. Here is what we did:
Warm Up:
Windmill x 15 IC
Bean Pickers x 15 IC
Arm Circles x 10 IC forward & back
SSH x 25 IC
The Thang:
Rucks on for a trot to the Gazebo.
Bear crawl up, across and down the Gazebo steps.
Eight Count Body Builders x 5 IC
Lunges x 10 per leg OYO
Bear crawl up, across and down the Gazebo steps.
Lunges x 10 per leg OYO
Ruck around the block
Parking Lot Ladder 5-10, 10-5. We started with 5 Ruck swings, overhead ruck carry to the other side where we did 10 squats with rucks in the front.
Lunges x 10 per leg OYO
Eight Count Body Builders x 5 IC
Ruck back to Troy.
Half way there we carried the ruck overhead.
Mary:
Russian Twist x 10 IC
Flutter Kicks w/ rucks overhead x 10 IC
Moleskin:
It was nice to be back at Troy and leading a ruck work out. This was the second time I got to work out with The Tool and he really gets at it! Muck and Kato are used to this stuff and are able to keep me motivated. I had some help counting on the eight count body builders as I am trying to incorporate some new exercises in my bag of tricks. We had 100% attendance at coffee today which led to some good discussions. If you haven’t been to Troy recently , you should come check it out! Thanks guys!
-Optimus
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