7️⃣ PAX joined 😡 🐄 for a SPEED RUCK. Along the way, PAX had the opportunity to better themselves with Al Gores, Squats, Merkins, Dips. Lesson of the day – when feeling down – repeat to yourself ‘Feeling good. Looking good. Outta be in Hollywood.’ pic.twitter.com/ZEgHe9rgYG
— F3 Grand Rapids (@F3GrandRapids) November 6, 2019
With a traditionally low attendance at the #5KWednesday, YHC decided it was time to switch it up. I feel the need, the need for – a SPEED RUCK.
Pre-Blast Via Slack (11/5/19):
I have the Q tomorrow. I’m thinking…A SPEED RUCK. Strap on some weight (I’m @ 30#’s) and let’s #GETSOME
Don’t be that guy…DO IT
AO – Calder Plaza | 28 degrees | 89% humidity | SNOW
[0530 – Core Principles recited to 7 Pax] – Hank The Tank, Hasselhoff, Forrest, DM, Soft Spot, Creatine, MAD COW (QIC).
25 SSH (IC)
SPEED RUCK – Ruck at a fast pace for a block, then ‘shuffle’ at an even faster pace for a block. We would stop at various points along the 2.28 miles for pain in the form of: timed Al Gores, merkins, squats, dips, burpees, etc.
Finish the route with 1 minute of Al Gore followed by AYG ‘shuffle’ to the AO.
20 Flutter Kicks w/Ruck Above Head (IC)
20 LBC’s w/Ruck Above Head (IC)
20 Levers w/Ruck Above Head (IC)
20 Hand Release Merkins (IC)
In times of lows, repeat the following mantra to yourself:
‘Feeling good. Looking good. Oughta be in Hollywood.’
Try it. It works.
Count-O-Rama / Name-O-Rama
Hasselhoff has the Q on Thursday
Whisky and Wisdom – Thursday night
My hooves. My hooves,