Back to the basics!

 

 

As YHC did not sleep much the night before helping the M with our 2.0 with a bit of a fever I knew the gloom was approaching quickly. As the tweet went out for biking & rucking the day before I just knew if I tweeted out some pre runners would join me. Ready to roll I sprung out of bed grabbed the supplies (gear,coffee, super energy balls, bananas, oranges). While taking in some fuel(mainly coffe) on the drive down I was mentally preparing(trying not to fall asleep) for the beat down that awaited.  Upon pulling into the semi dark parking lot I noticed some familiar cars and what appeared to be someone riding  a bike towards me. It looked like I was about to get robbed. Wait! No! Just Billboard in his usual gear. The ruckers had already departed as Billboard & Wittle where waiting on Weedeater. I think they left him. I scanned the parking lot and it appeared I would be running solo this am. Off I went towards the beach. As I caught stride and started to hit the one mile mark I saw the ruckers just a bit ahead. As I got closer they where getting their work in with the heavy packs. (Listening to music, singing, *holding hands)  I got to my check point and did a U-turn. Repeated the same route. Upon arriving back Dirty bird was already there pumped to get started as Weedeater was riding around the parking lot looking for Whittle & Billboard. Yep they left him.

 

5:29 One minute warning

5:30 Disclaimer; Lets roll we have lots to do today

COP

• 22 ssh ic
• 15 imperial walkers ic
• 15 windmills ic
• 15 tttunnel ic
• 20 slow squats ic
• plank of pain
  • 20 Alternating shoulder taps ic
  • 20 plank  jacks ic
  • 20 mountain climbers ic
  • 5 count hold
  • 5 merkins
  • 5 count hold
  • 5 merkins

 

THE THANG

DORA ON THE LONG HILL

(Start at the top of the hill. Pax 1 performs the exercise while pax 2 runs down and back. In the event you finish before anyone else perform burpees until all pax complete the cycle.) 

• 100 hand release merkins
• 200 jump squats
• 300 flutter kicks

Groups of two MERKIN ROLL RACE

Mosey to the picnic area for a group picnic

• 40 box jumps or 20 step ups each leg
• 20 dips ic
• 20 merkins
• 30 box jumps or 15 step ups each leg
• 15 dips ic
• 20 box jumps or 10 step ups each leg
• 10 dips ic
• 10 box jumps or 5 step ups each leg
• 5 dips ic

Mosey back to the virtual shovel flag

MARY 

Jack webs (co q with Billboard on this exercise)

As we finished these we heard all the ruckers coming to join in the fun bringing us some great tunes.

Pax choice

• 25 flutter kicks ic (Handy)
• 25 American hammers (Billboard)
• dying cock roach (Training wheels)
• slow big boys ic (Flash)
• Eiffel tower (titan)
• thrusters (?)
• burpees IC (Meatball)
• LBC (Weedeater)
• monkey humpers (Geno/Dirty bird)

Sorry if I forgot anyone probably due to lack of sleep over the last few weeks.

Announcements:

• April 28th Dragon boat race. We need a few more men to step up
• April 29th 1st Annual International drive road race
• Healthy buffet at Joes immediately after the workout (Plant based options there)

Moleskin:

Great to have all the pax from DR joining us even while on vacation. Solid work by all. Its always a pleasure to have the opportunity to lead. Great to see the pax getting in extra work in.

2 Timothy “Share in suffering as a good soldier of Christ Jesus.”

 

Ruckers 8.5 miles

Bikers 8-10 miles

Solo jogger 6 miles