PAX: Spur, Atticus, Thunder, PacRat, Oilermaker, Class Act, Peyton , Zombie, HHH, Al Gore, Coors, Lights Out, Optimus, and Mufasa(VQIC).
14 Pax’s did various WOD’s yesterday. Spur ran two miles, Atticus & Thunder did a four mile ruck, PacRat Yoga X, Oilermaker running/coupon ruck kettlebell wod combo, Class Act 5k ruck, Peyton & Zoombie Kettlebell WOD with sweet garage video, HHH 10 K run. Al Gore, Coors 2 mile pre-ruck, Lights Out, Optimus, and myself three mile pre-ruck did the below WOD.
Good Morning x 10
SSH x 25
Bean Pickers x 15
Hillbillies x 15
Arm Circles forward & reverse x15
Get yourself a coupon weight 20 or 30 ILBs works best if you have a ruck or kettlebell
Seven exercise circuit
First exercise Merkins 20 second AMRAP 10 second recovery (can be done without weight)
Second exercise WWI,s 20 second AMRAP 10 second recovery (can be done without weight)
Third exercise Ruck Squats 20 Second AMRAP 10 second recovery
Fourth exercise Ruck Curls 20 Second AMRAP 10 second recovery
Fifth exercise Ruck Swings 20 Second AMRAP 10 second recovery
Sixth exercise Ruck Overhead Press 20 Second AMRAP 10 second recovery
Seventh exercise Ruck deadlift 20 Second AMRAP 10 second recovery
Repeato circuit for 5 or 6 rounds.
Find 100 meter distance for sprint/ Bernie Sanders back
Sprint down & do 20 LBC’s
Bernie Sanders back to start point
Repeato 3 times
Plank Shoulder taps x 20
Flutter Kicks four count x 20
Plank out remaining Mary time
Miss all of you guys, this virtual thing blows, but is necessary for everyone & everyone’s family safety. Great work by all! Try to stay strong & positive in these vey tough times. Praying for everyone, and looking forward to the day for live beatdowns again, Mufasa.