Workout Focus:

Ruck w/ Light PT & Fast Ruck Parking Lot Intervals

5:30a  NJ   LEO 

• NOT PROFESSIONAL
• Listen to Body & Modify
• No FNGs

*Ruck Optional Warmup in cadence:

1. Side-to-Side (4-pt: 12-3-6-9)
2. Pushups
3. Shoulder Rotations
4. Sumo Squats (Down)
5. Neck Side-to-Side (4-pt: 12-3-6-9)

Rucked to Bethel Church Back Parking Lot

* Rucks OFF and using a weight

10 Reps each of

1. Curls Two-Handed Straight
2. Curls Two-Handed Hammer
3. Upright Rows
4. Bended Rows Lt / Rt

* Rucks ON

Fast Ruck/Walking Intervals from one end of the parking lot to the other end.

Once the Pax regathered, we returned to the starting end. Repeated this 1 time.

Rucked back to the Flag and arrived at 6:17a. I owe the Pax 2 Burpees.

COT

• Count-Aroma: 8 HIMs and one 2.0
• Name-Aroma w/ Video
• Prayer Request & Praises
• Prayer:

Sissy Bar’s wife, Treva and Fire Ant, and their families, friends, and others involved their lives’, including medical staff.

Cock-a-Rock as interim manager at Wheeler Exterminating during Fire Ant’s leave of absence.

• Announcements:

Qs for Saturday:

Phoenix at Knight School

Grease Monkey at Double Play

Sincerely and Respectfully

LEO – Nelson Johnson