2nd First Friday Ruck

AO: First Tree
Beatdown Date: 09/04/2020
Q: Gypsy
Pax: ATM, Billy Goat, Clearance Clarence, Crimson Hawk, DOS, Glory, Homer, MASH, Rage, Sandbag, Short Circuit, Swirl, Van Winkled, Walter
DR Pax:


The Thang:
Warm-up – Rage
Side Straddle Imperial Walkers
Low Lunge Revolvers
Rage Begotas w/Flat Back Revolve
Low Side Lunge
   Groin, Quad
Sun Salutation
Side Plank Push-up
Burpee Squat Ruck Jump

Q 1 – ATM
Ruck curls
Ruck clean and press
Ruck lunge
Russian twist

Ruck 1 mile. West toward school and south on the trail.

Q 2 – Swirl
Holding the ruck for the abs. 40x flitterkicks, 15x leg raises, 10x freddy mercury. 20x SSH, 20x overhand curls, 20x tricep extensions, 20x flutter kicks, 10x Burbees

Ruck 1 mile to the playground on Adora

Q 3 – Crimson Hawk
10 min EMOM
10 Thrusters (w/ ruck)
10 Side Straddle Hops
8 American Hammers (16 total w/ ruck)

Ruck 1 mile to main neighborhood entrance

Q 4 – Rage
Single Arm Ruck Dead Lift
Table Top Hover Toe & Shoulder Taps Merkin
AmerRuck’n Hammer
Ruck Sit-up – Canoe – Leg Raise
Bicycle Claps
Superman Hold

Ruck less than 1 mile back to community center.

Q 5 – Gypsy
Burpees. And more burpees.


Unload coolers for 2nd F.

Travelers. Health.

Leave a Reply

Fill in your details below or click an icon to log in:

WordPress.com Logo

You are commenting using your WordPress.com account. Log Out /  Change )

Facebook photo

You are commenting using your Facebook account. Log Out /  Change )

Connecting to %s

%d bloggers like this:
search previous next tag category expand menu location phone mail time cart zoom edit close