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
FNG:
DR Pax:

Intro:
Disclaimer.

The Thang:
Warm-up – Rage
Side Straddle Imperial Walkers
Low Lunge Revolvers
Rage Begotas w/Flat Back Revolve
Low Side Lunge
Stretch
   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
Repeato

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
Clean-Lunge-Press
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.

EndEx

Unload coolers for 2nd F.

COT:
Travelers. Health.

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