Have you ever heard the wolf cry to the blue corn moon?
No Pocahontas, but I heard some PAX (YHC included) whimper during this morning’s #amrap under the cold stare of the full corn moon…but I’m getting ahead of myself.
With a noticeable nip in the air, and the last full moon of summer to light our way, 5 PAX and YHC gathered quietly, almost nervously at the AO and surveyed the bountiful banquet of pain laid out before us.
EC
0430 solo ruck by Rambler
Warm Up
SSH x25
High Knees for 30 count
Butt Kickers for 30 count
Willy Mays Hayes x10
Arm circles x10 fwd
Arm circles x10 rev
Plank to Cobra for 30 count
Annies right hand x10
Annies left hand x10
Thang
PAX pair off…dig in
Station 1 Skidmark Double Shart
P1 straps on harness, sprints for 100 feet with SM in tow
THEN
P2 rope pull SM back to start
Rinse/Repeat AYG for 2 min
P1/P2 swap, AYG 2 min
Station 2 Weekend at Berny’s
P1 drags/carries 100 lb tall wheeled bag AYG 2 min
WHILE
P2 Air squats with 30 lb ruck AYG 2 min
Switch/Repeat
Station 3 Marble Toss
P1/P2 each provided 35-40 lb rock. Lift/toss OYO for 30 feet then retrieve and walk lunge back to start
Rinse/Repeat AYG for 4 min
Station 4 Muscle Beach
P1 curls concrete block AYG 2 min
WHILE
P2 bent rows 100 lbs barbell AYG 2 min
Switch/Rinse/Repeat
Station 5 Flip’n Merks
P1 tractor tire flips AYG 2 min
WHILE
P2 medicine ball merkins (one hand on ball, one hand off, down/up…both hands on ball, down/up…other hand on ball, other hand off, down/up…AYG 2 min
Switch/Rinse/Repeat
Station 6 Schweaty Buddy Ball by Moonlight
P1 WW2 to up position with 25 lb medicine ball, hands ball to P2 who is standing over P1 feet. P2 does single air squat with ball, hands ball back to P1 who returns to down position AYG 2 min
Switch/Rinse/Repeat
(Modified version, PAX stand back to back passing ball clock/counterclockwise for 4 min)
Mary
Various cool down stretches for back, hammies, quads, calves and shoulders.
Announcements
Cora 3rd F Saturday 10 AM with bonus ruck starting much earlier (6AM? See slack channel)
BOM
YHC led the group in prayer expressing thanks for abundance of blessings, and asking for the determination and the will to serve those around us who are less fortunate or in harm’s way who need help, to be the bringers of blessing others are hoping or praying for.