Abusing Our Rucks

Intro:  8 men decided they did not need use of their arms, shoulders, or legs today and rolled out to Magnitude to give each body part a proper beating.

Warmup:  Stretch OYO. Ruck to the wiffle ball field.

Thang:  Using our rucks as sandbags, they were only worn to and from the wiffle ball field. The PAX performed a variety of sandbag exercises at each of six stations: home, pitchers mound, first base, second base, pitchers mound, third base, and back to home. The PAX ran from station to station, shouldering their bags.

Shouldering x1 at each station (drop bag at each station). 6 reps total.

Turkish getups x2. 12 reps total.

Overhead lunge x3. 18 reps total.

Overhead slams x4. 24 reps total.

Tricep ext x5. 30 reps total.

Curls x6. 36 reps total.

Bench press x7. 42 reps total.

Back squats x7. 42 reps total.

Shoulder2shoulder (OHP) x6. 36 reps total.

Rotational deadlift x5. 30 reps total.

Upright row x4. 24 reps total.

Reverse rotational lunge – NO TIME.

SOTS press – NO TIME.

Shouldering x1 for time. PAX completed in 44 seconds.

Mosey back to flag.

Numberama, Namerama, Announcements, Prayer Requests

BOM:

Devo:  “…the tongue is a small thing that makes grand speeches. But a tiny spark can set a great forest on fire.” James 3:5.

Choose your words wisely. They can be used to encourage and build people up, but they can also quickly tear someone down.