Black Ops Ruck Beatdown – 5.11.21

Conditions: Chilly (but wouldn't last)
PAX: @Foosball @Ginsu @Tiny Dancer @Lone Star (QiC)

Location: Summit High School
Rucks On!
10 Low and Slow Squats
10 Merkins
Warm up lap around lot

Ruck WOD:
15-12-9 Reps
Ruck Ground-to-Overhead
Burpee over Ruck
100 Squats
800m FAST Ruck (found our way into the track for this part- 2 laps)

Then to the bleachers for a set of 11’s
10 Irkins at bottom and 1 Dip up top
Up and down until rep counts are inverted, you know the drill

Then we found some logs!
Remainder of time just flip logs and lunge walk to the other side. Rinse and repeat.

Prayer and Moleskin blend:
My cousin Joshua in FL is in hospital with high blood pressure, irregular heartbeat, and small blood clots. He is only a few years older than me and not the healthiest so I hope he comes out of this with a new mindset and can start posting at F3 Orlando.
Just a reminder keep taking care of our bodies. We have to take care of ourselves so we can take care of our families.
The PAX is my encouragement and accountability to keep coming out and getting better and we should continue to keep encouraging each other.

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