Back Blast 2021.03.10    Workout Focus: Ruck w/ PT Intervals

 Warm-ups (5 min)  *NO RUCK:  

1. Side-to-Side (4-pt: 12-3-6-9)
2. Pushups w/ Kickouts
3. Sumo Squats
4. Table/Crab w/ Kickouts

RUCKED to COURTHOUSE

11s:   Derkins & Squats

          1 count / YOYO

1. Erkins at Bottom of Steps (1)
2. Bear Crawl UP the Steps
3. Squats (10)
4. Then Walk DOWN the Steps

*Due to Space on the Steps and person preference, some modified with Step-Ups.

RUCKED North on Queen Near HEALTH DEPT

1. Triceps on Wall and Ruck on Lap

RUCKED to Queen St Methodist Church Park Lot Across from Mother Earth Motor Lodge  

1. Curls Two-Handed Straight
2. Curls Two-Handed Hammer

RUCKED to Neuse II N at W Gordon

1. Squats w/ Ruck Shoulder Press

RUCKED back to LC 105

1. One-Handed Ruck Shoulder Press Lt & Rt

• 6:15   COT
• Count-Aroma: 19 (2 2.0)
• Name-Aroma w/ Video
• Prayer Request & Praises: Praises for Success in Expanding F3 Kinston. Request for the Coward family for the loss of a family member due to COVID.
• PRAYED
• Announcements: Consider an AO site to expand South of the Neuse River.

Submitted Respectfully,

LEO – Nelson Johnson