- QIC: Cheddah
- When: 09/12/2017
- Pax: Lil E, Twister, What Did
- Posted In: Golden Corral
4 Brave Ruckers were not scared of the post-Irma rain & wind and made it out the GC for a ruck beat-down that went something like this:
Warm up: Man-Makers X10
Ruck out to Pain Station #1:
Squats with Overhead Ruck X15
Ruck Curls X20
Ruck Tricep Extrensions X20
Big Boy Sit-Ups with Overhead Ruck X10
Ruck Out to Pain Station #2:
Step-Ups on wall with overhead ruck press X10 each leg
Ruck Swings X20
Ruck Out to Pain Station #3 (The Hill):
Flutter Kicks w/Ruck Press X20
Bear Crawl up hill
Hand Release Merkins X10
Big Boy Sit-Ups with overhead ruck X10
Ruck back down the hill
Flutter Kicks W/Ruck Press X20
Lunge Walk Up hill with Overhead Ruck
Long Ruck around the perimeter to Pain Station #4
Ruck Curls X20
Ruck Tricep Press X20
Big Boys Sit-Ups with overhead ruck X10
Man-Makers X10
COT
Announcements: Nun Run, Invergence/Convergence
Prayers/Praises: Post Hurricane relief in both Texas and the Southeast. Support for F3 PAX reverting Columbia mission trip to FL mission trip