DATE: 2022-07-15
AO: Aerie
Q: Rocketman
PAX: Chasqui
FNGs: None
COUNT: 2
WARMUP:
– Side Straddle Hop x 20, IC
– High Knees x 10
– Frankensteins x 10
– No Moneys x 10, IC
– Don Quixotes x 10
THE THANG:
8 rounds of 30 seconds each:
– max reps ruck high pulls
– overhead carry
– plank ruck pull throughs
– recovery ruck
Ruck games:
One farmer carries water to 50 yd line and back while others do ruck squats.
Lunge walk to the 50yd line while throwing the slam ball, alternating people. Rifle carry the slam ball back.
MARY:
Recovery ruck around the field a few times.
ANNOUNCEMENTS:
**July 16, 7am-7:45am**
M and 2.0 Friendly Workout
Wentworth Green Playground, 7800 Carrick Dr, Gainesville, VA 20155 Parking Lot Coffee afterwards, bring some mugs!
Queen cover band @ 2Silos Saturday evening.
**July 22/23, Star Spangled Ruck**:
July 22: 8:30pm-10pm
July 23: 5:30am-7:00am
COT:
The vexation of a fool is known at once, but the prudent ignores an insult. Proverbs 12:16
F3 The Capital 