4.8.19 – Arms and the Man

A glorious red-orange dawn, and a persistent mist around the AO made for an awesome ruck-day full of good sights. Not a soul to be seen or heard except for birds. Glad to be up and after it outside in the early hours. The Gloom really is the best part of the day. Maybe that’s just the ruck talking… After a good arm-beatdown by Archive this Saturday, this Q realized he needed to put his noodle-arms through more than the typical workout. So he went with Archive’s unofficial motto: when in doubt, add weight.

Warm-o-Rama / The Standard:

  • Motivators IC x7
  • Tin Soldiers IC x15

Thang #1: Burpee Mile

Thang #2: Island Hopper Arm Curls

  • Grab a coupon (no, that heavy one over there, and keep your ruck on)
  • Ruck the inside loop
  • Half-way to the first island: 25 overhead presses
  • Island #1 – ruck from bridge to bridge while doing 50 coupon-curls
  • Half-way to the second island: 25 overhead presses
  • Island #2 – ruck from bridge to bridge while doing 50 coupon-curls
  • Drop off your coupon

1MoM

  • Bat Wings:
    • Forward Arm Circles x20
    • Backward Arm Circles x20
    • Seal Claps x20
    • Overhead Claps x20

COR/NOR/COT:

Prayers for the brothers — Prayers for strength, grit, and faith this week. Courage for any solo-Qs and a feeling of community to pervade those moments. Prayers for those traveling that they Post where they are.

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