July 3, 2019
AO: Calader Plaza
70° / 94% Humidity
Disclaimer and Core Principles recited to 5 PAX
Mad Cow, Bald Eagle, Frank the Tank, Depends, QIC Soft Spot
20IC Bat Wings (Foward, Reverse, seal clap, over the head)
10IC Cherry Pickers w/ Back Clap
Right Left Center stretch 10 sec hold
20IC Mountain Climbers
Run 5k with intervals. The route will take us to the down towards the bridges. The PAX will increase pace at each bridge crossing. About half way as we finished an interval we held plank for the 6. The PAX member felt ill. We walked him back to the AO before finishing up our 5k and intervals.
10IC Derkin Shoulder Taps. (Slow count Derkin followed by Shoulder Taps - 1)
7IC Hurricane Hoedown (Working down from 7. Start with Hands Raised above their head and perform 7 4 count flutter kicks, then leaning back reclined and holding arms out in from perform another 7 4 count flutter kick. Finishing the routine lay flat and perform 7 4 count regular flutter kicks.) To add to it we performed the circuit reducing the count after each set.
Count-o-Rama / Name-o-Rama
Keep Hasselhoff in your thoughts
Rucking Challenge and GORUCK 17.76 Mile Freedom Ruck on July 14, 2019 11am
Soft Spot -