10 chose to join me for some ZOMBIE RUCK PT! Those HIM were Stick Up, Lockbox, Burst, Crawl, Fertile Mertile, Crash, Jitterbug, Nutty Professor, Masse, and me (Pizza).
The weather was iffy… but, we powered through like HIM do…
Warm up:
SSH, Abe Vigodas, Downward dog hammy, calf, and leg stretches.
We then popped our rucks on and moseyed over by the playground where we found a flat patch of grass necessary for the workout:
THE THANG – ALL WITH RUCK ON – AND IN RANDOM ORDER!
6 Thrusters after each set:
Burpees x 10
Copperhead Squats x 20
Mt Climbers x 25
On your six – Heel Touches x 100 Single Ct
Calf Raises x 200
High Knee’s x 50
Butt Kickers x 50
Plank Jacks x 25
Coupon Swings x 25
On your six – ruck chess press – knees to elbows x 25
Lunges x 20 each leg
Burpees x 10
Downward dog, dead leg crawl under bridge x 2
We moseyed back and had time for Freddies and a Plank.
All earned their long weekend. Lots of sweat. Lots of rain. Lots of…sounds… of men getting better.
COR and NOR
Announcements: Capture the flag ruck 7/21 – Ruck Ops with Lambeau – Night Rangers.
Intentions: Stick Ups Uncle (Michael).
COT – If you don’t have a goal set out to find one. Find something to work towards. If you need help finding a goal ask PAX. Always be getting better.
10 Seconds Silent Prayer.
Thanks for letting me lead, always a pleasure…
-Pizza
F3 Louisville 