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