Rucking Partners

AO:

When: 03/09/2024

PAX:

Number of Pax: 9

Pax Names:

Number of FNGS: 0

FNG Names:

QIC: Sir Topham


The BackBlast:

Conditions: 40, cloudy, nice

Disclaimer and F3 Principles recited

Warm-a-rama:
Bat Wings (10 forward & backward arm circles, seal claps, overhead claps)
Imperial walkers (10)

Partner up

Thang 1: One at a time
PAX 1: Grab own ruck then ruck north on Elmwood to Ontario, then west to Scoville, then south to Lake, then east to Rec Center
PAX 2: 30 each with ruck:
Curls
Overhead press
Upright skullcrusher (tricep extension)
Rows
Squats
Step ups
If complete all – burpees until partner is back
Flip Flop and repeat

Thang 2: Double Duty
PAX 1: Grab both rucks then ruck north on Elmwood to Ontario, then west to Scoville, then south to Lake, then east to Rec Center
PAX 2: Abs, 30 each:
Crunches
Dead bugs
Flutter kicks
Freddie Mercuries
Leg lifts
Dollies
If complete all – burpees until partner is back
Flip Flop and repeat

Thang 3: Repeat
Each partnership picks Thang 1 or 2 to repeat

Thang 4: All Together
All PAX ruck around Silver Spoon’s waiting car then north one block to Ontario then back to AO

Countorama
Nameorama
Circle of Trust: Sometimes, showing up is the hardest part, so take that first step.
Announcements – check Slack

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