In an effort to try to get some extra Ruck PT work in before the upcoming Louisville Tough event, I decided to run some PT work for the boys out in the County.
Little did I know that the County boys are a little afraid of some extra weight, maybe next they will give it a shot. I appreciate the three HIMS who did decide to join me.
PAX: Meter Maid, Bulletin (R), Dauber, McAfee (QIC)
COP
10 SSH IC
10 Copperhead Squats in Cadence
Downward Dog Stretch
10 Merkins – Single Count
10 Mountain Climbers IC
MAIN THANG
“Death by Deck”
With a deck of cards in the middle fo the group. Each PAX member will step in and choose a card. Each suit and corresponding numerical value indicate how many reps and which exercise to perform.
All numerical values are true to self. All face cards equal 10. Ace is a special treat. As always, Jokers are wild!
Here are the exercises for each suit:
Heart – Merkins
Spades – Ruck Overhead Squats
Diamonds – Flutter Kicks IC
Clubs – Mountain Climbers IC
Ace – 1/3 mile ruck run/shuffle
Joker – !0 “Get Up Get Down” led by Q
We tried to get through as many cards as we could before 6:10. Thanks to Meter Maid we got a full mile of ruck running/shuffling in during the workout.
COT
We did some light stretching to close it out. After looking at some final prep week ideas before the Tough, I saw a lot of people emphasizing the importance of stretching. This is beneficial for everyone but especially those of you who are taking on the challenge on October 11th.
After some quick announcements and intentions I lead us out in prayer.
Special prayer request for Bulletin’s nephew and friends who were in a bad car accident last night. Our thoughts and prayer are with them this morning and throughout the day.
-McAfee out
F3 Louisville 