???OG RUCK BEATDOWN – WHAT’S THAT???

Whats a Ruck Beatdown?

QIC – Flex Seal

PAX – Publix, Cropduster, Markup

YHC missed the late text stating that Crop & Markup were prerucking OG @ 4:30 am – So YHC missed the Preruck, but this was perfect for the planned workout. YHC packed a few extra weighted rucks for anyone needing one.

Gave Publix a Ruck at the start of the workout and instructed Crop and Markup to keep theirs on. Lets start the “Ruck Gaunlet”. Two Pax had rucks with 20# plates and two with 30# plates – we switched half way so everyone got some equal suck!

Warmups:

• Good Mornings
• SmurfJacks
• Forward lil Arm Circles
• Backward lil Arm Circles

The Thang:

• Basketball chest passes while shuffling with an 8# medicine ball – one section of parking lot back & forth X2
• Mosey to the road were we stop at each street light (down and back) for called exercise
  • Curbkins
  • Squats
  • Lunges
  • Kettle Ruck Swings
  • Ruck Overhead RBC
  • Ruck Overhead Flutter Kicks
  • Side Lunges
  • Ruck Overhead Box Cutters
  • Ruck Burpees
  • More Curbkins
  • Ruck Curl to press
  • Ruck Overhead High Knees
  • Bear Crawls
  • Ruck on Chest Situps
  • Merkins
  • Monkey Humpers
• Back at parking lot two pax stood on each side of the long grassy parking lot island (without RUCKs)
  • Pax 1 called an exercise that other PAX did AMRAP while PAX 1 tossed a 60# sandbag across island (across body) – repeat until each pax had a turn on the sandbag
    • Freddy Mercury’s
    • Burpees
    • Lunges
    • Low Plank
  • Pax 1 called an exercise that other PAX did AMRAP while PAX 1 threw a 60# sandbag across island (overhead & backward) – repeat until each pax had a turn on the sandbag
    • LBC
    • Dying Cockroach
    • Plank Jacks
    • Boxcutters

WOD: Job 38:29-30 – Ask YHC why that verse means so much to me sometime!