Oh…it’s the weekend! And it’s important to start the weekend off right!!! 27 PAX did just that at TBL this morning (29 – if you count Adolphus and Coco, who joined us at the end after a separate ruck/PT training combo in preparation for an intense GoRuck 9/11 TBL event).
Beano and Pikachu put in a 2-mile ruck EC prior to the Main Event, which included a few sets of pull ups ‘to grown on.’
WARM UP – SSH, Windmills, Up,Down, Up, Down – 3 Chorus Exercises (Merkins, Squats, Donkey Kicks)
THE THANG – Areas of focus for the morning were Strength and Endurance. To accomplish this, Beano concocted a pain circuit that included a true smorgasbord of exercises, hitting all parts of the body. Feats of Strength were definitely a requirement to successfully complete the circuit. To address the theme of Endurance, each PAX was required to complete a half lap of the soccer field prior to rotating to the next station throughout the circuit. All exercises in the circuit are listed below:
- Jump Rope (AMRAP)
- Weight Sled Push (25 lb.)
- Kettlebell Swing (45 lb.)
- Air Squats
- Band Bicep Curls
- Shoulder Presses (35 or 70 lb. option)
- Deadlifts (135 lb.)
- Sandbag Squats (50 lb.)
- Kettlebell Swing (45 lb.)
- Weighted Fireman Hose Pull (90 lb.)
- Weight Sled Push (25 lb.)
- Tennis Balls/Cones – Agility Drill
- Jump Rope (AMRAP)
MARY – 4 Corner Abs (Peter Parkers, WWII’s, LBC’s, Flutter Kicks)
COT –
- Prayers and thoughts for Bandcamp’s uncle who has been diagnosed a cancerous mass in his lungs
- Welcome to FNG/2.o – Houdini (Cosmo’s son)!!!
Here’s to the weekend, gents! I hope each of you has a great one!
~ Beano