4 PAX posted for today’s Ruck Day. Brisk weather was tolerable and many came dressed appropriately. Today’s post involved the introduction of a new exercise.
WoR: Motivators x 5, Abe Vigodas x15
Thang #1 – ATMs
Hit the trail along the long mile. Stopping at 4 stations/4 rounds of ATMs w/ ruck on.
ATMs = Alternate shoulder touches in Plank position, 4 count = 1, x15.
Tempo Merkins on Down 1,2,3, Up 4 count, x10.
Fast Merkins, x10.
The above = 1 Round
Thang #2 – Hoffa
2 Rounds – Bear crawl and Ruck pull to the top of the hill.
2MoM: Raise the Roof, open palms up and down motion, to close out our time.
NoR: Archive, Welcome FNG (HotBox), Gummi Bear, Noodles (QIC).
CoT: Prayers for Archive and end stages of job interview/hiring process. Prayers for Gummi Bear to reveal path/direction for his business/company. Prayers for Noodles and continued health/rest and upcoming 1 month appointment for 2.0.
F3 Wheaton 