Pax: Editor, Oilermaker, Bob Villa, Bozo, Optimus(Q)
Warm up:
Bean Pickers x 10 ic
Arm Circles x 10 ic
Windmill x 10 ic
Toy Soldier x 10ic
The Thang:
Mosey w/ rucks overhead to porta lot:
Lunge walk from one end to the other, then do 10 high pulls and mosey back. Repeat adding 10 ruck swings. Repeat adding 10 ruck curls.
Mosey to amp w/ rucks overhead.
Step ups x 10 per leg & 10 perfect squat thrusters.
Repeat x4
Mosey to bottom of hill w/ rucks overhead.
Shuffle up hill and do 10 8ct. Body builders & mosey back.
Ruck drag, bear crawl up hill and do 10 shoulder taps & mosey back.
Bernie Sanders up hill and do 10 8ct. Body builders & mosey back.
Overhead carry up hill and do 10 shoulder taps & mosey back.
Amp Lap
Mary:
Ruck Press x 12 ic
Low leg flutter w/ ruck overhead x 12 ic
Ruck Press x 10 ic
Low leg flutter w/ ruck overhead x 10 ic
Ruck Press x 8 ic
Low leg flutter w/ ruck overhead x 8 ic
Squats x 10
Moleskin:
Great to be back at Patmos on a Wednesday morning! We had a great crew that was ready to get after it. As far as steps go, the amp is challenging, especially with a ruck on. The ruck drag bear crawl was brutal, but this is exactly the stuff we need to work on before Red Wings. If you missed this week, try to make it next week. We need someone to lead the workout as well. I’m thankfull for this group and the opportunity to lead.
-Optimus
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