Weather – cold and dreary, spitting mist
9 pax gathered and got the equipment set up. 1 pax came “flying” in hot.
Mosey parking lot to get blood flowing
SSH x 13 (IC)
Front jacks – 26
Kendra Newmans + arm stretches
Copperhead Squats x 13 (IC)
Grassgrabbers x 13 (IC)
We broke into 3 groups (3,3,4) and had 3 stations:
HEAVY .5 mile ruck: Pax loaded up with 30, 40 or even 50 lbs ruck and also grabbed a coupon. The extra weight on the back as well as the front, made this pretty challenging. Circle the whole campus.
All 3 Pax flip Thelma (961 lb tire) x 2
1 Pax does 10 “In & Outs” where you jump in and out of the tire. At 3 ft tall, this is a challenge. The other 2 Pax did Imperial Walkers while they wait and then did their In & Outs.
Rinse and Repeat until the Ruckers got back.
With Dumbbells of choosing Pax did Overhead Press, Squats, Curls and Calf Raises in sets of 8-10. Rinse and Repeat until Ruckers got back.
All 3 groups did all 3 stations and time expired.
Announcements: Awards 1/25, Feed hungry at St. Al 1/23
Intentions for those PAX on the IR to get back soon
Our Father. Amen.
Thanks for letting me lead.