• When: 12/01/17
  • Workout Style: Ruck
  • QIC: Reef
  • PAX: BCBS, NipNip, Holiday, Pedro, Wilson, UPS, RonnyB, Laettner
  • AO: Back Blasts

Perfect conditions met the pax this morning. After 3,2,1 minuet warnings I fully disclaimed and missioned the gang of 9 and we took off to the west.
Today’s mission wasn’t miles but time. Not getting all the reps but getting them right!
YHC set his interval timer for 10 minuets of rucking and 6 minuets of ground work. Just as the first 10 minutes had gone by I look back and see nippleshot doing his best to catch up. Blue Cross and I immediately took back all the bad things we had said about him up until that point.

we circled up for our first round of work nipnip arrived right on time!
We completed 4 Rounds of ground work that included

Squats
Merkins
Squats
Shoulder to shoulder press
WW1
LSF
Hand release merkins
Several 1 minuet Plank holds
wrapping it up at the cutting board for the last round.
Smoked
at this point the Q called Slow ruck to the end of Evans and we circled back to the shovel flag in the sanitary parking lot for two minutes of stretching

3 miles covered
Lots of merkins
And squats

 

Great push by all the pax today was tough.
There’s no better way to start your day than F3.
Iron sharpens iron.
Thanks to frosty for the keys to my favorite workout of the week.
as always It is a pleasure to lead the pax. Laettner took us out in the COT
Reef out.

 

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