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:
- Side-to-Side (4-pt: 12-3-6-9)
- Shoulder Rotations
- Sumo Squats (Down)
- 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
- Curls Two-Handed Straight
- Curls Two-Handed Hammer
- Upright Rows
- 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.
- Count-Aroma: 8 HIMs and one 2.0
- Name-Aroma w/ Video
- Prayer Request & Praises
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.
Qs for Saturday:
Phoenix at Knight School
Grease Monkey at Double Play
Sincerely and Respectfully
LEO – Nelson Johnson