[ruck_u] 4 Rounds x 4 Runs

AO: ruck_u
Q: Zinfandel
PAX: Zinfandel, U-Haul, Tron
FNGs: None
COUNT: 3
And for my 150th Q, we would do a little PT training and looking to max out as we prepare our “vessels” for the upcoming 120 day challenge leading up to the GTE59. No way to cheat time under the bag and on your feet. LFG.

DiCCS given. Small crowd. Let’s roll out.

One lap to get a feel for the route. Circle up for….
1. 15 x SSH IC
2. 15 x Imperial Walker IC
3. 15 x Morroccan Night Club IC
4. 15 x LS Squats IC
5. Jimmy Dugan
6. Calf Stretch
7. Runners Stretch
8. Downward dog
9. Upward Dog

PT + 2-mile Ruck. 5 x Ruck-on Push-ups. 10 x 4-ct Flutter Kicks. 25 x Squats. FOUR rounds. Ruck 2 Miles aka 4 laps around the church. Slow jog the flats and the downs if you can. Circle back for the 6 when you are done.

Partner up with someone you aren’t afraid to hold accountable for a PT Test. Not enough people so OYO. First up 50 x HR Merkins in 2mins. 1min rest. 50 x Butterfly Sit-ups in 2mins.

Repeat 1 more round of the whiteboard and then 7mins of out and back to close it out. Mission accomplished.

MOLESKIN

Small crew but we got through it. I’m not sure what was learned but sometimes in the gloom it’s ok run the tough parts alone. At F3 those feelings of being lonely are on us to break free from. All the tools are here, use them.