Good Mornings (slow) x 10 IC
Neck Rotations (slow) x 10 IC
Ruck Get-ups x 7 on my down
Workout 1, 10 min EMOM
1 ruck get up – if you use hands to get up, then you have a 2 ruck get-up penalty (everyone did the penalty so 3 at top of each minute)
Then AMRAP of 5 merkins, 10 Thrusters, 15 Ruck Swings. Top of every minute, do your 3 ruck get-ups and keep going where you left off during the AMRAP.
This was a smoke session! Then we quickly grabbed some coupons and took off for a one-mile heavy ruck. Mayhem took the 120lb sandbag a quarter of a mile, YHC struggled for a quarter of mile with it, but Speed Square grabbed that Son of a Biscuit and took off and finished the last half mile with it easily. Led the whole way! STUD right there. Very impressed with Speed Square. All other PAX carried lighter sandbags or KBs during the ruck!
Bear crawled up hill and did one lunge with each leg. Crab walked down hill and did 1 burpee. Each time we bear crawled up we add a lunge with each leg. Crab walked down, add a burpee. Did this until 6:14.
Walked back to Flag!
Prayed for Chestnut (Loss of Father)
Prayed for Phoenix M’s sister who lost two kids in a wreck
Prayed for Nation