AO: The General
QIC: Lucius
THE PAX: Trolley, Major Payne, JAG
THE WARM UP: SSH; windmills; downward dog; 20x Merkins; LBACs; fellowship lap
THE THANG:
The PAX performed 3 rounds of the following:
– 50 mountain climbers (4 count);
-50 body-weight squats;
– 200 meter run;
– 50 flutter kicks (4 count);
– 50 seal claps (4 count);
– 200 meter run
THE MARY: Maj. Payne loves flutter kicks, so we did 50 more for an even 200 on the day. Also 20x WWIIs; 25x Merkins; and 20x SSH.
COT:
Today’s workout was a shortened, ruck-free version of the Cadre Rooney workout, developed by and named in memory of a GORUCK cadre who passed away earlier this year. Cadre Rooney was active and well-liked in the GORUCK community, through which he impacted many people and engaged in charitable work. Even though he was only one man, he impacted many. Consider how you can do the same.
F3 The Capital 