6 PAX arrived early for a hilly 3-mile EC ruck double-timing the last half mile to arrive back at the AO with 15 seconds to spare…

Your QIC decided to test a few observations in today’s workout:

• Pushing yourself to max reps is hard.  Even harder if you come back to the same thing a few minutes later.
• Do most any exercise at max effort for >30 seconds, and it starts to get pretty darn hard
• Fix your mind on a goal, and go get it!  No sandbagging!  You can do more than you think!

Warm-up – Trying to stick with my dynamic stretching new year’s resolution…

• 20 SSH
• 10 Willie Mays Hays
• 10 goose steps
• 10 standing pigeon stretches
• 10 arm circles with lunge / hip stretch
• 10 in reverse

The Thang

Mosey to the pavilion and pair up.  4 rounds of 4 exercises (merkins, gym-class sit-ups, dips, squats) max repetitions in the given time allotment.

• First round 15 seconds
• Second round 30 seconds (some groans by the end of dip set)
• Recovery lap
• Third round 60 seconds.  Commit a rep goal to your partner for each set.  (some groans at end of merkin set; much groaning by end of dip set)
• Recovery lap
• Fourth round 90 seconds (much cursing by end of merkin and dip sets…)

Mosey back to parking lot.

Mary

• 8 side-plank punches
• speed ring of fire (2 merkins each)

COT

Set goals.  Don’t sandbag.  You will exceed what you thought you could.  Go get it!