06-25-19
PAX: Zebra, Cake, JV, Pipeline, Herschel, Dunphy
Q: Dunphy
4 PAX and two canines for EC ruck-your-dog at 0500. Solid work by Zebra, Cake and Manti this weekend at the GoRuck Star Course. 30+ miles, 9+ hours. TClaps fellas.
Warm Up: Run the campus, with an everest around ol’ Andrew Lewis, inventor of the long match stick thingy that lights the cannon. SSH x25 IC, WMH x10 IC, Arm Circles x15 IC, RACs x15 IC, Slow Merkins x15 IC, MC x20 IC.
Thang: Partner up and grab a sandbag for Dora 1-2-3-2-1’s with varying travel.
Round 1: 100 Merkins combined, travel is suicide with 1, 2, 3 burpees at each stop.
Round 2: 200 LBCs, travel is run 50 yards with sandbag 10 thrusters, run back.
Round 3: 300 squats, travel is run 50 yards with sandbag 10 thrusters, run back.
Round 4: 200 LBCs, travel is run 50 yards with sandbag 5 thrusters, run back.
Round 5: 100 Merkins, travel is run 50 yards, 3 burpees, run back.
Mary: Half the PAX have a sandbag, sandbags rotate each exercise. American Hammers x 10 IC, repeat, LBCs x20 IC, repeat, Flutter Kicks x20 IC, repeat. 20 Big Boys.
Recover, recover.
Announcements
F3 Lunch this friday, check Slack for details. Spartan in August.
Name-o-rama (JV = “Respect!”)
COT