Warmup

Collard Pickers (10)

Hamstring stretches (10 seconds each leg)

Core stretch (30 seconds)

Side straddle hops (20 in cadence)

Exercise

Ruck to courthouse

Count off 1 and 2 between the group, 1’s start the Mirkin Mountain up the courthouse steps (incline mirkins, starting with 1 at the first step, 2 at the second step, 3 at the third step, etc. to the top step…14 if I recall correctly). While the 1’s were climbing the mountain, the 2’s were doing step up’s on the short wall. After the 1’s completed the mountain, we switched. After the 2’s completed the mountain, we rucked to the short wall beside the health department. 1’s started with dips for 1 minute, while 2’s did curls for the girls, after 1 minute we switched. After that round, we rucked over to Herritage St. and back down south to the farmer’s market parking lot. When we arrived, the 1’s did shoulder presses, while the 2’s did step ups on the parking lot curbs. After 1 minute, we switched. We then rucked back to the park for the COT.

 

Prayer requests:

Sissy bar and his wife

Fireant

Towbar preaching a funeral

Praise:

Bob Dawson coming home from hospital

Announcements:

Hoppy hour tomorrow

NL AO tomorrow night, goggles will Q

Sunday morning ruck challenge, Marshall will post info on slack