Upside down pyramid of pain

Intro: 4 pack of pax for ruck distance, pace, and PT work

Conditions: 70 and muggy

Ruckers: all 4

FNGs: none, still waiting on my fng to make his first appearance…maybe next time

Disclaimer: F3 Summerville is a peer-led, zero-cost non-profit workout group. F3 makes no representations with regard to the skill level of workout leaders, the safety of the exercises performed during workouts, or the hazardousness of the premises upon which workouts are conducted. Participate at your own risk.

COP:ruck at normal pace 

The Thang:
Normal pace ruck, 50 flutter kicks ic, pace and 1/2-ruck (mosey) to other side of horseshoe

50 lbcs ic, 40 cftg, normal pace ruck back,

50 single count fk oyo, 40 tri extensions oyo, 30 ruck squats oyo, then pace and a half back around horseshoe

50 lbcs, 40 cftg, 30 ruck squats, 20 kb swings then ruck back

Pace and a half back to flag

 

 

6 Minutes of Mary:
No time, but worked plenty abs

Numberama:
4

Namearama:
Wreck it, string, DT, and Qic

Pledge of Allegiance: aye!

BOM: (Prayer)
Led by Qic

Devo:
Led by Qic

2 are better than 1, as they have a better return for their labor!  Ecclesiastes 4:9

1 person can go fast, but 2 can go farther together, and 3 even farther….and so on and so forth.  We are better together!

 

Moleskin: easy to put together a kick butt ruck wod!  Some uptempo pacing , along with a little distance and some PT does the trick every time