Thursday I was informed no one had stepped up to Q F3 Summerville’s regular Rucking AO. So told the AOQ I would bring a simple plan.
As I go to talk to PAX a little found out one was doing his first event next weekend and the other was doing one also.
So I decided we would work on “Pay attention to Detail” and just the shock of no warm and make it suck at the end.
Warm up:
10 push ups on Q
20 squats on Q – Pay attention to detail
Cusack Ruck until Q could not hold
Thang:
Casual walk to practice field – to discuss sipping the Kool-Aid and pushing yourself to the front
Alternate between the bases of bear crawl and lunge walk.
1 – 10 push ups
2 – 20 flutter kicks
3 – 30 mountain climbers
4 – 40 squats
5 – 50 sit ups
After this we decided to take another nice little walk through the woods and discuss pushing yourself more. Then we shuffle stepped about a 1/4 mile to first stop of 15 push ups then another 1/4 for 20 dips then another 1/4 to flag.
Well PAX got thrown a curve ball. Grab 2 blocks and put in circle.
We would do a push up on blocks, then rotate over one block – totaled 12 more push ups
Farmer carry around circle
20 one arm rows x 2
Farmer carry around circle
30 curls for girls
Stow the blocks
Humidity was stupid today.