- QIC: Spider-Man
- When: 06/06/2024
- Pax: Bitcoin, Farmers Only, Maximus, Spider-Man, Sprocket, Squire
- Posted In: Soul to Sole
WARMUP: SSH, IW, MNC
THE THANG: A ruck workout honoring those who fought and died Sept 6th, 1944 on the beaches of Normandy. “Operation Overlord”
Phase 1 – Run Ruck with ruck + sandbag 1944 meters
Phase 2 – 60 bent-over rows with sandbag and ruck on; run ruck 300 meters
Phase 3 – Sandbag drag bear crawl 50 meters then sandbag drag crawl bear back 50 meters . Repeat 3x ; then run ruck 300 meters
Phase 4 – 60 merkins slick ; then run ruck 300 meters
Phase 5 – 60 squat thrusters with ruck ; then run ruck 300 meters
Phase 6 – 60 flying squirrels slick ; then run ruck 300 meters
MARY: no time
ANNOUNCEMENTS: newsletter
COT: closed in prayer
TClap |
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