AO: Rising Sun
Number of Pax: 6
Pax Names: Alliance, Footloose, Hackey Sack, Kipling, Madoff, McFeely,
Number of FNGS: 0
Warm o Rama – 12 ssh, 12, abe v, 12 daisy pickers
the Thang – 3.3 mile ruck. The route made 5 “circles” to symbolize the Olympic Rings. At one point on each ring, we stopped to hold an Olympic Event. All events done with ruck sack on back
Ring 1 – Dutch Skate (an Apollo Ohno jumping forward from side to side) for 0.10 Mile.
Ring 2 – 20 Grave Diggers (2 is 1)
Ring 3 – Bonnie Blairs as many as you can in 3 minutes.
Ring 4 – Bolt 45s (Named for Usain Bolt). 15 full squats, 15 half squats from top to middle, 15 half squat from middle to bottom of movement range
Ring 5 – Biathlon, 1/3 mile rifle carry with your back stopping, at 3 intervals to do 5 Up Downs.
Ruck back to AO.
CoT – 2 parts, talk to your kids about being flexible, I planned to have another event when planning this workout but it didn’t happen based to morning circumstances. Kids often today struggle with adjusting on the fly. Part 2, Go for the Gold, push your self to do your best. It may be a long road to reach your goal but the end is worth it.