AO: Rolling Stone
PAX: The Departed, One Direction, Ezekiel, Bartman, Geek Squad, WWW
Warm-up
GM, seal claps, overhead claps, Moroccan night clubs, Sir Fazio f/b, calf stretch
2 Ruckers carry an extra coupon and we mosey for .5 miles (swap after every stop)
Thang: Superruck (superset with your ruck)
Set 1 x3
10 overhead squats and 10 burpees man makers
Mosey for .5 miles
Set 2 x3
20 Lunges and 10 ruck swings
Mosey for .5 miles
Set 3 x2
20 shoulder-to-shoulder press and 20 merkins
Mosey back to flag for COT (.5 miles)
NMS:
If you have not done a ruck, you’re missing out. Carrying around 20+ lbs for the workout works your body in other ways. So, Q’ing a Ruck workout is a blast. All you need is to hit the WWW and google “ruck workouts”. It’s amazing what is out there. It was fun doing the research and then executing the thang.
It was an honor and blessing to be out in the gloom with awesome HIMs to have the same drive as you to ruck it out.