UNO- Ruck Training
July 2, 2018
Our first EMOM
July 2, 2018

Back to our 20s

  • When: 06/09/2018
  • Q: WeGo
  • Pax: WeGo, Pockest, Ditto, Cosmo, Bean, Steel, DeerMistress, Wonderwoman, Bookwork, Kitty

Warm-up:
15 Jumping Jacks IC
10 Toy soldiers IC
10 TTT IC
5 Inch worms OYO
Run over the bridge to Valor Park

Workout:
20s – 20 of each exercise. After 5 exercises, run around Valor Park
Round 1:
Angry donkey kicks
Crockpot squats IC
Shoulder taps IC
Jump squats
Peter Parkers IC
Round 2:
Froggers/Burpees
Jump lunges (set)
High five push ups (partner)
Mountain climbers IC
Monkey humpers IC
Round 3:
Static squat with air press IC
Scorpion dry dock (10 each leg)
Heissman (sets)
Curtsy lunges (sets)
Plank Jacks IC

Mosey to bridge
Walking lunges over the bridge
Run to playground

11s playground to bridge
Pull ups at playground
High jack to low jack at bridge

Run to shelter

Core fatigue
Elbow plank (30 sec)
Bicycle 20 IC slowly
Elbow plank (45)
Penguins 20 IC
Elbow plank (60)
LBC (pelvic tilt) 20 IC
Elbow plank (75)
LBFK 20 IC
Elbow plank (90)

Stretch

Devotion:
Psalm 143:10
Teach me to do your will, for you are my God; may your good Spirit lead me on level ground.

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WeGo
WeGo
A little thang from a small town in NY, I was led to FiA by my college pal, Peel. My favorite workout is one that makes you cuss at me :)

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