Wet and Crunchy

Extra Credit: 3 PAX rucked a 4 miler

QIC: Red Ryder, Link, Cable Guy, Golden Pinky, Newton


30 SSH
10 Willie Mays Hayes
10 arm circles forward (5 little, 5 big)
10 arm circles reverse (5 little, 5 big)
10 seal claps
10 overhead claps
Toe Touches, center, L and R

After our warm-up each PAX was responsible for 10 minutes of our workout….here is how it all panned out…

20 Derkins IC
20 Bench Dips
1 min Wall sit
20 Incline Merkins
31 step ups

Cable Guy:
Forward lunge across court
15 squats
Backward lunge across court
Hold plank 10 count each PAX

20 Freddie Mercury’s
20 LBCs
20 Flutter kicks

Red Ryder:
Bear crawl up the stairs stopping on each level: 
1st: 10 Merkins
2nd: 10 Diamond Merkins
3rd: 10 Wide Merkins
4th: 10 Dips
5th: 10 Burpees
Mosey to Track
Ricky Bobby 2 laps

Golden Pinky:
Mosey to the soccer goal then all-out sprint to the other goal
Bear crawl 8 count
8 crunchy frogs
repeat until we got back to the other goal.

Nice shared Q by all. Great to see Cable Guy back in the mix and join us for some EC rucking as well as we prep for Go Ruck in Sept. Newton had to bail early for work…but sounds like everyone finished strong w the Bear Crawl and Crunchy Frog-fest in the luxurious waterlogged field. Sweet.


The NATX Murph will take place on Memorial Day (May 27) at 0430 @ the Robin’s Hood AO… in 10 days. We want to encourage all PAX to post even if you haven’t been prepping. We will be there to spot and assist for this worthwhile remembrance event.

TClap |

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