Recover

AO: ThePlank

Conditions: 76 Degrees and cloudy but the rain held off until after COT

ThePlank is an awesome AO.  As was stated, gloves and maybe even shoes are not even necessary here.  You probably won’t go home muddy either but some Q will figure a way around that soon.  We had armed security this morning too but he didn’t choose to join us.  He ghosted after the warmup.  Maybe next time!

 

2 minute warning

disclaimer

Warmup

Slow Mosey x 1 lap around the track

SSH x25

IW x15

TTT x15

Windmills x10

Stay in position and stretch

Lunge Stretch

The Thang:

Stay together at the end of each transition in distance

Line up on the Goal Line

Sprint 50 yards

10 Squats

Sprint 50 yards

10 lunges (single count)

Sprint 40 yards

10 squats

Sprint 40 yards

10 lunges (single count)

Sprint 30 yards

10 squats

Sprint 30 yards

10 lunges (single count)

Sprint 20 yards

10 squats

Sprint 20 yards

10 lunges (single count)

Sprint 10 yards

10 squats

Sprint 10 yards

10 lunges (single count)

BearCrawl 50 yards

10 BBSUs

CrawlBear 50 yards

10 Merkins

BearCrawl 30 yards

10 BBSUs

CrawlBear 30 yards

10 Merkins

BearCrawl 10 yards

10 BBSUs

CrawlBear 10 yards

10 Merkins

Recover with 1 lap around the track – Run fast if you can, mosey if you can’t.  First finishers pick up the 6.

10 burpees

At this point, RalphLauren said ERC wanted more so..

Recover with 300 yard sprint/run

10 burpees

Recover with 100 yard sprint

10 burpees

Realizing at this point that we are only 10 yards shy of 100 yards of BearCrawls, we line up on the Goal Line again for…

BearCrawls x10 yards

CrawlBears x10 yards

Finish with Broga stretch

Time Called

Count-o-Rama: 9 PAX

Name-O-Rama

Announcements:  F3GrandStrand 6 year anniversary convergence on June 12 0700 at Warthog.  Freed to Bleed July 16, Sasquatch in July at ENC – ClownCar is filling up, F3Nation 10 year Anniversary Convergence in October (Columbus Day weekend) at CapeFear

Prayers – TD’s M just had their new addition 2.0, prayers for healthy mom and baby.  Prayers for Barbara.  Prayers for our families.

Anytime, you roll into an AO and see RalphLauren, he just changes your day.  This #HIM is always positive and pushes hard.  Great to have you back in the GrandStrand.   Layover was a new face to YHC, in town from Atlanta visiting his M’s grandmother.   He can smoke those sprints.  Anything 100 yards or less and he was flying!  Cool to learn that his first date with his M was also his first GORUCK experience!  She’s gotta be a keeper!  Castaway, one of our youngest and fittest PAX is always setting the pace and once he’s ahead, it’s almost impossible to catch up.   BrownBag, our Nant’an, didn’t ride his bike to the AO today but he did put in some work…and he’s deep into Respect territory…something to aspire to…Castaway.  FirstBase, quiet but always pushing hard and getting better. Burgundy is a stud and powered through a lot of those sprints until an existing hurt/pain/injury slowed him down.  PerryMason(new name here set forth during COT), only about a week in.  He had a hard time getting around the track last week and finished strong this week, getting better every day! Props to posting 3 or more times in the past week.  Keep at it!   ERC…always a minute or two late but shows up and pushes strong.  When he showed up late, YHC told him we were doing takedowns between he and RalphLauren, jumped into his stance ready to go, disappointed when he realized it was a joke. We all know him as a soccer player but he has some skills on the mat, as does RalphLauren…it would have been a great match!  Great work by all today!  Thank you for showing up and pushing hard!

-Headgear out!