Ruck & Core Strength

AO: Smart Park
Date: 03-23-2021
Time: 0530
Q: Armstrong
PAX: Meatball, Kiddie Pool, Cornelius, Ditka, Brocephus

WARMARAMA:
Jog one lap around deck
10 Prone Push-Ups (Lower Back Stretches on Forearms)
20 Side bends (Ruck at side for weight – 10 per side)
Mosey to base of Southwest staircase with all gear

THE THANG: Two PAX take turns performing two sets of staircase marches with Ruck + optional Sandbag.
—Repeat above 3X—
When not on staircase:
20 Flutter Kicks, 20 American Hammers
20 LBC’s, 20 Freddie Mercuries
20 BB Sit Ups, 20 Left side LBC’s, 20 Right side LBC’s
—Repeat above until all PAX have done a total of 6 sets of the staircase—

Mosey back to flag
Indian Sprints for 3 laps around deck
Count off | NameOrama | COT | Picture

Leave a Reply

Fill in your details below or click an icon to log in:

WordPress.com Logo

You are commenting using your WordPress.com account. Log Out /  Change )

Google photo

You are commenting using your Google account. Log Out /  Change )

Twitter picture

You are commenting using your Twitter account. Log Out /  Change )

Facebook photo

You are commenting using your Facebook account. Log Out /  Change )

Connecting to %s