0.5 Miles at a Time

0.5 Miles at a Time

Workout Date:

07/18/2018

QIC:

Valvano

PAX:

Bling, OneCall, Hoser, Flop, Hog (Columbia), Valvano

The Thang:

Conditions
75° with 95% humidity – thick!

4:31 Negative 1-minute warning was issued as Hoser finished filling his new sandbags (which weren’t needed…) and Flop rolled in

4:35 Disclaimer was given

Prior to rolling out, YHC let the PAX know that this workout was taken from the most recent GORUCK Wednesday Workout post … and modified slightly, because we’re tough.  Hopefully everyone enjoyed it and got a good push.

 

The THANG
General basis for the morning was 0.5 mile rucks followed by 4 exercises with 20 reps each.

We headed out towards 17 Bypass and completed the following:

0.5 miles with a 8:10 pace (I informed the PAX that this would be our standard for the morning.  My intention, which I didn’t share until later, was that for every 5 secs over the standard, 2 reps would be added to each exercise)
– 20 Merkins
– 20 Flutter Kick IC with ruck press
– 20 Ruck Thrusters
– 20 Lunges

0.5 miles (7:57 pace)
– 20 Diamond Merkins
– 20 American Hammer IC
– 20 Squats (ruck in front)
– 20 Lunges (ruck in front)

0.5 miles (with ruck in front) (8:08 pace) … having the ruck on your front with the thick, humid air really made breathing difficult, but everyone pushed and met our standard
– 20 Wide Arm Merkins
– 20 LBC
– 20 Ruck Curls
– 20 Lunges

0.5 miles (7:47 pace)
– 20 Merkins
– 20 Overhead Ruck Press alternating shoulders
– 20 Squats
– 20 Lunges

0.5 miles (7:51 pace)
– 15 Ruck Burpees

0.5 miles (8:01 pace)
– 20 Merkins
– 20 Squats
– 20 BBSU
– 20 Lunges

0.75 miles back to parking lot (8:10 pace)

Time Called! 0600, 3.9 miles in total

COT
Count-O-Rama – 6
Name-O-Rama
Prayer requests for Hoser’s M’s employment opportunity

BOM by YHC

Announcements
– HDHH tonight???  810 Bowling in Market Common.  5-7, M & 2.0 friendly!  **Check Twitter**
– This Saturday (7/21) – Lil’ Knob’s VQ at WH
– Mission AO continues Saturdays 7:30-8:15

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