Q: Run Flat
PAX: Downy, Fun Run, Ratatouille, Buick, Gnat, Myrtle, Snoopy, Carolina Lean, Piggyback, Mr. Beast, Run Flat, Vanilla Bean
FNGs: None
COUNT: 12
INTRODUCTION:
Disclaimer, 5 Core Principles, Mission Statement, and Credo were all given. No one is responsible; except YHC. YHC is responsible for the outcome of the morning and making sure everyone got their dollars’ worth.
WARMUP:
PAX gathered in a circle, ready to tackle the day… and the humidity!
– Daisey Pickers IC
– Imperial Walkers IC
– SSH IC
THE THANG:
After the warm-up, we moseyed over to the track, making a quick pit stop by my truck to grab my winky. The PAX then circled up for the below circuit.
Round 1:
– Ruck Swings: We swung those rucks like pros, doing 15 reps.
– Ruck to Ground Goblet Squats: With our rucks in hand, we squatted down, back up, then bend over and touch ruck to ground and back up. 10 reps.
– Single Arm Bent Over Rows: Alternating arms, we worked our upper back muscles. 10 reps per arm.
– Ruck Thrusters: Combining a squat and an overhead press, we powered through 10 reps.
– Single Arm Over Head Ruck March: Marching 40 yards down with one arm, then back with the opposite arm. Great for stability and endurance.
– Ruck Around the World: We swung our rucks around our bodies for an undisclosed amount of time (because surprises keep us on our toes!).
– 400M Ruck Shuffle: A brisk shuffle around the track wearing our rucks.
Round 2 (Repeat Round 1):
Same exercises, same intensity, but sped up a little. We’re not here to take it easy!
Round 3 (Blame It on Myrtle):
As the tour buses rolled into the parking lot for the DC field trip, Myrtle suggested we go tell FreeBird goodbye and see him off. Myrtle’s suggestion to see FreeBird off for his trip and abandon the workout led to increased reps for round 3.
– Ruck Swings: Upped the ante to 20 reps.
– Ruck to Ground Goblet Squats: Squat, squat, squat! 20 reps.
– Single Arm Bent Over Rows: Show those lats some love. 15 reps per arm.
– Ruck Thrusters: More thrusters, more gains. 20 reps.
– Single Arm OverHead Ruck March: Still marching, still strong.
– The clock struck 5:52, and it was time to head back to the flag.
MARY:
We finished strong with the below core work:
– Leg Lifts: Targeting those lower abs, we did 20 reps.
– Heel Touches: Engaging obliques, we reached for our heels. 40 reps.
– Gas Pumps: Up and down, working the entire core. 20 reps.
– Elbow to Knee: Side crunches to finish it off. 10 reps each side.
ANNOUNCEMENTS:
Masonic 5k – May 11th
4x4x48 – May 25th with 6 Year Cookout
The Murph WOD – May 27th
CrossRoads Cookout – May 30th
6 Year Convergence Events – June 8th
COT – 6TH MAN:
Buick began to speak about his and Mr. Fixit’s trip this weekend to Birmingham, so to keep me from falsifying a backblast, I stopped him and named him our official 6th Man.
PRAYER REQUESTS AND PRAISES:
Travel mercies for those on the FPD DC Field Trip, Gnat traveling this week for work, and YHC as my family travels to Orlando later in the week.