Pax: Snowman, Worm, Plumb Bob (Q)
Weather: Chance of rain but none during the workout, slight breeze, slightly humid, 68deg
The Workout: I was initially afraid that I wouldn’t have enough stations to accommodate everyone. With only 3 Pax braving the almost perfect weather we had, those fears proved to be pointless. I set up 8 stations, 2 minutes a piece. (I originally planned on 4 minutes per station but quickly realized that was too much.)
We started with a quick mosey around the memorial, SSH, grass grabbers, arm stretches, downward dog, calf stretches, and cobra.
We were ready to start the circuit:
- Merkins with 30# ruck to failure, then without ruck
- Rope arm waves
- Weighted V-ups
- Tricep extensions with bands
- Merkin on dumbbells, raise the right dumbbell, Merkin, riase the left dumbell
- Air presses with bricks
- Kettle bell swings or kettle bell rows
- American hammers with weight
We finished the circuit twice and had 4 minutes to spare so I told the PAX to pick their favorite, least favorite, or most needed exercise for the final two minutes.
Circled up for a quick count and name-o-rama, a few upcoming announcements concerning the July Taste of the Tough Ruck on July 19 and an upcoming charity golf scramble, (The date escapes me. Details coming soon.), and quick prayer.
Thanks for the guys that came come out to get better.
~PLUMB BOB~
F3 Louisville 