DATE: 2022-12-11
AO: Mor-Ruck-Ing
Q: Hightower
PAX: bogey, Sunshine, CableGuy, Ice Tea, Shake ‘N’ Bake
FNGs: None
COUNT: 6
WARMUP:
1/2 mile shaking out the limbs, then stopping for stretches. THE THANG:
EMOM to improve our ruck conditioning
1 min shuffle & 2 min walk, goal to get below 15 min pace
Stop about 3 miles out on WO&D for Ring of Ruck.
Squats, shoulder squat press, ruck swings. Then 10 sec drill to remove plate from Ruck, followed by 15 sec drill to pack ruck. Pick up EMOM again to return to NSS.
Stopping for 2 min PT:
As many merkins for 2 mins
As many big boys for 2 mins
Followed by ruck shuffle all the back to NSS.
MARY:
None
ANNOUNCEMENTS:
Coffee
COT:
Fellowship
F3 The Capital 