11 PAX came out today for a simple, yet effective workout. While planning for this one, YHC wanted to keep it simple, and work some stuff that I’ve heard is helpful to the Ruckers. YHC is certainly not an expert rucker, but have heard that some key muscle groups to have prepared for a GoRuck event is the core and flexors. With the GoRuck Tough coming up in May, the workout was tailored to those muscles.

Warm Up

SSH x 24

Good Morning x 12

WMH x 12

PortaJohn Chinooks x 12

Reverse PortaJohn Chinooks x 12

Imperial Squatter x 12 (YHC has successfully led these before, but cannot get the count right, leading to some giggling by the PAX)

Hillbillies x 12

The Thang

Mosey to the knee wall by the playground, grab some wall.

Right Leg Bulgarian Split Squat x 15

Left Leg Bulgarian Split Squat x 15

Derkin x 15

Right Leg BSS x 15

Left Leg BSS x 15

Erkin x 15

Right Leg BSS x 15

Left Leg BSS x 15

The Dip x 15

Mosey to E. Forest Hills Park and Briarcliff, partner up for a Dora. Since we were working in the street, we put out cones to give the cars some warning out from the intersection. We had one three PAX group, so they increased their reps by 50%. The exercises were:

Merkins x 100

Burp Jacks x 200 (The squat thrust from a burpee with a plank jack)

Air Dramas x 300

Mosey to the Tennis Courts, circle up for Mary.

Mary

J-Lo x 30

Mahktar Reachout x 30 (‘bows and toes, with the arms perpendicular to the torso, alternate reaching a hand out as far as possible)

Right Oblique Crunch x 30

Left Oblique Crunch x 30

Mountain Climber x 30

Butterfly WW2 x 30 (WW2 with legs in a butterfly stretch position, isolating your core for and taking leg/glutes out of the equation)

Peter Parker x 30

COT

Durham 2nd F Lunch – Friday 3/21 at Noon, Eastcut Sandwich Shop, located at 3211 Old Chapel Hill Rd. 27707

F3 Baseball Game – 3/30 at 3:00 p.m. at Crest Street Park, Durham. Check the #baseballchannel on slack, or contact Knope.

YHC took us out.