17 PAX gathered at the HUB to celebrate Armed Forces Day with a Ruck WOD
Warmup
Bean Pickers x 10 ic
Windmill x 10 ic
Frankenstein x 10 ic
Armed Forces WOD (x6)
Burpees x 10 oyo
Merkins x 5 ic
Squats x 8 ic
Mtn climbers (4ct) x 15 ic
Sandbag mosey to MOE7s for sandbag circle of death
Sandbag cleans x 10
Merkins x 10
About 8 rotations
Sandbag mosey to eastern side of lot suicide lines for partner work
Partner is timer while other partner does work for following exercises
Cleans x 60
Deadlifts x 80
Rows x 80
Sandbag mosey to gravel lot while other partner collects blocks
Block curls x 20 ic
Block presses x 15 ic
Block swings x 20 ic
Block curls x 15 ic
Block presses x 10 ic
Block swings x 15 ic
Return blocks and mosey back to flag for Mary
Mary
LBC x 25 ic
Donkey kick x 10 ic each leg
Fire hydrants x 10 ic each leg
Leg lifts x 20 ic each leg
Low flutter x 10 ic each leg
Moleskin
The 6 rounds of the Armed Forces WOD sucked, but y’all can order the patch if you want; you did the work. The rest of the workout is improvised a bit since I never know exactly what bags I’ll have at my desposal. I felt like this was a bit of a repeato from previous workouts, and it wasn’t my favorite, so I’ll try to think of some different stuff for next month. Appreciate being able to lead you all and everyone gutting it out. See you in the gloom.
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