The temperature was awesome this morning, despite the normal NC humidity lingering in the air.  The Animal House PAX wasted no time today due to a solid workout plan created by and split between Blindside and YHC.  Let’s review the specifics completed by all 10 attendees.

WARM UP: (PAX wearing ruck) SSH, Air Squats, Merkins, Good Mornings

THE THANG:

– BEANO (1st Round)

The PAX partnered up into two groups of five, with each pair receiving 1-2 rucks and two pieces of metal.  All groups then carried their rucks and weights down the hill to the track to get started.  The workload consisted of the following:

Individual Ruck Work

• 15 shoulder presses (15x)
• Double-time ruck lap by each PAX, 5 pull ups wearing ruck when done
• One lap at steady pace by each PAX, wearing ruck and one team weight the whole lap, 5 pull ups wearing ruck when done

Team Ruck Work

• Partner carry your teammate 50 yards, flapjack, partner carry back to end zone (start point) – done 2x
• Each group responsible then for carrying team ruck(s) and team weights 100 yards to other side of field
• 5 merkins (wearing ruck)
• Partner carry your teammate 50 yards, flapjack, partner carry back to end zone (start point)
• Each group responsible then for carrying team ruck(s) and team weights 100 yards to other side of field
• 5 merkins (wearing rucks)

– BLINDSIDE (2nd Round)

• Carry all weights and rucks back up the hill to parking lot
• Heavy Metal Circuit – included the following exercises:
  • Farmer’s Carry – down and up hill (this was the timer for rotation)
  • Shoulder presses
  • Single arm rows
  • Double Arm Rows
  • Bicep Curls
  • Flutter Kicks
  • LBCs
  • Side Oblique Crunches (both sides)

– BEANO (Conclusion)

• “Up/Down” – Morgan Wallen song
  • 3 verses in song
  • complete a different exercise with each verse, following “up/down’ cues in song
  • 1st verse – merkin, starting at low plank hold
  • 2nd verse – squat, starting at low squat hold
  • 3rd verse – shoulder press with metal, starting with weight racked at shoulder level

CoT:

1. If able, be sure to attend ‘Coco Farewell’ Workout tomorrow morning at TBL AO (7AM, as usual)
2. ‘Coco Farewell’ 2nd F Event planned for 8/1/18 at He’s Not Here (6PM start, with food catered by Jersey Mikes)
3. Make one or both!