AO: Freedom Ruckers

When: 02/17/2021

PAX:

Number of Pax: 18

Pax Names: 6-Shooter (2.0), Analog, Bidet, Chestnut, Chub, Cock a Roach, LEO, Lt. Dan, Mayhem, Murdock, Never Happened, Short Circuit, Short Stop, Sparky, Speed Square, Termite, Watch Dog, Waterboy,

Number of FNGS: 0

FNG Names:

QIC: Never Happen - Tony Turner


The BackBlast:

5:30 am start, opening and disclaimer

Warm ups

Side stretches – 10 each side

Arm burners – 10 in cadence each way

Good mornings – 10 in cadence

PT

Lat Extensions – 15

Overhead press – 15

Curls – 15

WWII sit ups – 15

Chest press – 15

Ruck fast pace 1/2+ mile

Round 2 PT

Squats – 15

American Hammer – 15

Merkins – 15

Lat pulls – 15

Flutter kicks – 15 in cadence

Round 2 Ruck fast pace 1/2+ mile

Round 3 PT

Ruck swings – 15

Lat extensions – 15

Overhead press – 15

Curls – 15

LBC – 15 in cadence

Flutter Kicks – 15 in cadence

Cool down

Side straddle hoop – 15

Merkins – 10

Burpees – 10

Good nights – 10

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