5 PAX met up for a Ruck PT EC at 0500 led by Moore.  This didn’t disappoint and included tractor tire flips and overhead presses of the larges sand-filled PVC pipe I’ve seen.

Warm-Up

SSH, Willie Mays-Hayes, arm circles, slow merkins

The Thang

YHC is signed up for a spartan race next weekend and practically going in blind with little knowledge of the events.  I do know that there is a lot of grip strength and burpee strength required so this was the focus for the day.  We started by each grabbing a cinder block and heading to the end of the parking lot.

Farmers carry the length of the parking lot and back

Inverted rows X 30

Dips X 30

Balls to the wall (30 count)

Burpees X 30

Repeato

Next we put the blocks away and head to the tires.  We split into groups of two and did a circuit with the following stations.  The group on the stairs were the timer.

Tire throws, partner catching and throwing back

World War IIs

Jump lunges

Run up and down the stairs X 2

Mary

Boat/canoe (Spooky), Slap jacks (Nightshift), LBC (Rebar)

COT

Quick reminder to listen to your body.  We all like to push ourselves to strive to do better, but pay attention to your body and limits and listen when it tells you to stop.