Backblast #059 - A Ruck'in Good Time

On Monday, a snowstorm hit the area leaving a decision to be made…do we risk working out at the regular AO, the Stairway to Heaven, or do we move to a location that will minimize the potential that someone was going to slip and fall down 150 stairs? A quick poll and most of the PAX agreed, move to a safer location…

AO – The Museum (parking ramp)

Clear | 28 degrees - feels like 21 degrees | 75% humidity

[0530 – Core Principles recited. Disclaimer given to 11 PAX] – Bubblegum, Snoop, Stalin, Dapends, Dungeon Master, Rehab, Forrest, Basic Bro, Splitter, Roid Rage, MAD COW (QIC)

Warm-O-Rama

Various Stretching
A mosey of the new AO (and where not to step)
10 SSH (IC)
10 Cherry Pickers with a Back Clap (IC)
10 SSH (IC)
10 Mountain Climbers (IC)
10 Merkins (IC)
10 Werkins (IC)
10 Ranger Merkins (IC)
10 SSH (IC)
10 BBS (IC)
10 BBS w/WWII Sit Up (IC)
10 LBC (IC)
10 SSH (IC)

The Thang:

Ruck with coupon up stairwell, down ramps and back to the starting area

10 Copperhead Squats
10 Upright Rows
10 Curls
10 Tricep Extensions

Ruck with coupon up stairwell, down ramps and back to the starting area

10 SSH & Hold Al Gore until the six arrives then
10 Copperhead Squats
10 Upright Rows
10 Curls
10 Tricep Extensions

Q NOTE: This is where things start getting a little hazy…YHC continued to push the PAX until he was smoked causing some of the counts to be unplanned numbers.

Ruck with coupon up stairwell, down ramps and back to the starting area

25 SSH until the six arrives then
15 Copperhead Squats
20 Upright Rows
20 Curls
15 Tricep Extensions

Ruck with coupon up ramp - stop for

20 SSH

Ruck with coupon down ramp and back to the starting area

40 SSH

Mary:

10 LBFC (IC) - Aka Little Baby Flutter Crunch. On your 6, feet do flutter kick while upper body does crunch. Ignore number of times your legs move, only count crunches.

Hands of Time; Hands of Time with Flutter Kicks - PAX lift legs 6 inches into the air while counting to 60 around the circle. Half way through, the Q called for flutter kicks which seemed to speed up the counting OR not, lol.

15 BBS w/WWII Sit Up (IC)

YHC covered a portion of the daily Q Source on:

“To be a great leader, commit to seeking in everything you do”
CLICK HERE to read the full article

Count-O-Rama | Name-O-Rama

Announcements:

  • Bubblegum has Q tomorrow (Wednesday); Calder Plaza 0530

  • Hasselhoff has Q Thursday

  • Roid Rage has Q Saturday


Its a pleasure gentlemen,
MAD COW