Ruck & Core Strength

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

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

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