11/28/2022 - Black Panther - Ruck club
AO: Black Panther
When: 11/28/2022
PAX:
Number of Pax: 18
Pax Names:
DR Names:
Number of FNGS: 0
FNG Names:
QIC: Fargo
Introduction
Don’t know about you all but I had a little too much good food and booze and feel like a stuffed pig. So we’re going to get after it tomorrow and burn some of it off. We’ll be on pavement. Bring your ruck and we’ll need some sandbags. I got a 60# that I’ll bring.
Warm-O-Rama
Tappy taps
Good mornings
Arm circles
SSH
The Thang
Meet in middle of baseball fields. Do an exercise from list, ruffle to station at end of fence and do that exercise and ruffle back to middle to do the next exercise. Once completed go to the next station. Rotate the stations. Should complete all 8 exercises and each station twice.
25 reps:
Curls
OH press
Swings
Upright Rows
Lion kings
Step ups
chess press
One arm Bent rows
4 stations: 10 reps
1: squat with sandbag, grab a sandbag on your way out
2: Turkish get up
3: lunges
4: merkins
Circle of Trust
I had a good week with family. But I probably ate too much and drank too much. It may be easy to think to reset at the beginning of the year. But I want to use the rest of the year as a momentum builder and hopefully you are too. Sign up for the csaup, run some EC miles, go on extra rucks, post once more a week than you usually do. Do what it takes to finish the year strong and carry that into your goals for next year.
Naked Man Moleskin
Beautiful morning. Maybe should have explained things a bit more thoroughly as there was a little confusion.