AO: The Dog House
Beatdown Date: 07/10/2020
Pax: ATM, Billy Goat, Forrest, OSHA, Rage, Sandbag, Short Circuit, Swirl
Stark planned a great route for the PAX. Mosey to grassy area near Forrest’s house.
WORKOUT #1: Short Circuit Q. Temp 104.
10 Rounds of the following:
10 reps of ground to overhead with ruck.
10 reps of rucksack get-ups.
RUCK 3.5 miles to #UnionStation.
WORKOUT #2: Sandbag on Q. Temp 100.
Payne Train on hill: Two Rounds. Cut reps by half in the second round.
10 x Ruck Get-Ups: Start Position is on Ground. Each Get-Up = 1 Rep.
20 x Ruck Bear Crawl: Ruck on Back. Each Arm Movement Forward = 1 Rep.
10 x Ruck Manmaker: 1 Rep = Plank, Merkin, Right Shoulder Tap, Merkin, Left Shoulder Tap, Merkin, Recover.
20 x Ruck Flop: Army High Crawl. Each Ruck Flop = 1 rep.
10 x Overhead Ruck Sit-Ups: Rep Starts and Finishes with Ruck Overhead on Ground.
20 x Ruck Drag: Drag Ruck. Each Arm Movement Forward = 1 Rep (i.e., Left Arm, Then Right Arm = 2 Reps).
20 x Ruck Squats: Go Deep!
10 x Ruck Lunge Walk: Knee Should Kiss the Ground Each Step. 1 Step = 1 Rep.
RUCK 1.5 miles N to Arizona Korean park or some grassy area near there.
WORKOUT #3: Stark on Q. Temp 99
2 Rounds of the following:
1 minute ruck low plank.
Squirrels x 15.
4 ct flutters (ruck 6” above chest) x 30.
Ruck merkins x 10.
Thruster squats x 15.
1 minute ruck high plank.
RUCK .5 mile N to QT. Fill up water and rucks before next workout. More weight is good!
WORKOUT #4: several Qs on sets of 25. Temp 95.
125 Thrusters, GO!!!
RUCK 1.75 mile S to #UnionStation
WORKOUT #5: Forrest on Q. Temp 87.
The Ruckivator: Reps similar to a motivator – 10 reps down to 1. (i.e. 10, 9, 8, 7, etc.)
Bent Over Row.
RUCK 2.75 mile back to Forrest’s. Temp 94.
Pool time and other.
Pics and praises.
CSAUP Ruck – East Valley
AO: The Dog House