Date: 2/8/2018

Q: Acorn

PAX: Acorn, Cake, Herschel, Manti, Space Jam

Warm-up: Who needs a warm-up, I think we might have stretched a little.  Just put on your pack and let’s go

Thang:

  1. Ruck to Roanoke College wall
  2. climb the wall
  3. PT – something like this:
    1. Squats with ruck
    2. Squat presses with ruck
    3. get ups with ruck
    4. WWII with ruck overhead
    5. Merkins with ruck
    6. lunges with ruck
  4. ruck to Mac & Bob’s
  5. PT again – half on the lower side of the wall, then climb the wall and do the other half
    1. Squats with ruck
    2. Squat presses with ruck
    3. get ups with ruck
    4. WWII with ruck overhead
    5. Merkins with ruck
    6. lunges with ruck
  6. Ruck up the steep hill and back to home base

COT

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