Weather was immaculate. I was coming off the capture the flag ruck so my legs were a bit worn, but I was fully prepared to embrace the suck with the 9 other PAX.
Warm Up:
20 SSH, 20 Merkins, 10 Toy Soldiers, 15 Merkins, 10 Gas Pumps, 10 Merkins, 10 Abe Vigodas, 5 Merkins – Downward Dog – Followed by a light mosey.
We then partnered up and moseyed with our coupons behind the school for a DORA.
Partner A: Suicides with merkins at each cone (3 cones total, 4 merkins per set)
Partner B: 200 Merkins, 200 LBC’s, 200 Weighted Squats, 400 Curls, 500 Heel Touches (single count), 500 Weighted Calf Raise, 100 Burpees 🙂
We moseyed back to the flag at 7:55 for a repeat of the Warm Up ending with a plank.
Music: Jimmy Eat World Radio.
I heard a lot of groans, grunts, and ugghs or what I like to call “the sounds of men getting better”. Pelican could have filled a swimming pool with the amount of toxins that were expelled.
COR, NOR
Announcements – THANK YOU METER MAID FOR YOUR TIME AS CO-RUCK Q! Your boy Tudors is the new Co-Ruck Q! Announced the August Ruck – 8/26 – Lou City Ruck – Mark those calendars! F3on3 Saturday 8/19 @ The County.
10 Seconds of silence
Thanks for letting me lead. Always appreciative for what we have here in the gloom.
-Pizza
F3 Louisville 