WARM-UP:

Mosey to traffic circle.

Good mornings x 10 IC

LBAC x 10 IC forward, reverse

Seal claps x 10 IC

Overhead claps x 10 IC

Body weight squat x 10 IC

WMH x 10 IC

Mosey to soccer field.

THE THANG:

DMC – (used cones set in 10-yard increments) – From the goal line Duck walked to the 10 yard line, 5 merkins, reverse bearcrawled back to goal line. Repeat to the 20, 30, 40 and 50 yardlines increasing # of merkins by 5. Duckwalk-Merkin-Reverse Bearcrawl.

Field of dreams – (usually on baseball diamond, we used 4 cones and modified AMRAP exercies per PAX choice) – (1st cone) do AMRAP Tuck Jumps until relieved, (2nd cone) AMRAP Monkey Humpers until relieved, (3rd cone) AMRAP Jump Lunge until relieved. (4th cone) performed 15 Burpees then ran to cone 1, relieving the Pax there. Continued until all Pax have done the Burpees.

Panther Pound Burpee – Pax chopped feet, YHC yelled “Burpee!”.  Pax hit the deck for a merkin, roll on the ground right, get up quickly into a jump. Immediately resume football chop.  We did 5 left and then 5 right (faster pace).

Ultimate Football – Played like Ultimate Frisbee but with a football. Scoring team called out exercise for entirety of PAX, but “losing” team had to 2x the amount. With 7 Pax, one sat out doing AMRAP of exercise du jour.  Merkins were a popular exercise called out in 10 and 20 single counts.  Finished out with a collective 25 Merkins.  In summary, Nickelback almost did this but ran into the reality of a his GORUCK training.

Mosey to shovel flag.

MARY:

WWIs x 10 (single count)

Flutter kicks x 36 IC

COT:

Welcome to Boucher for visiting the Northern Province.

Check out Slack for possible convergence on Wednesday (7/4).

Prayers for those traveling, hosting family in town, Pax/family/friends doing GORUCK on 7/6.