Four thirties
AO: Todos Tacos
BeatDown Date: 04/30/2022
PAX:
Number of Pax: 17
Pax Names:
see video + ex-lax & 2.0 for pre ruck
Number of FNGS: 1
FNG Names: Max (Leroy Jenkins)
QIC: 57
Introduction
A group of 9 pax started early (3:30am) for a 3 hr. ruck. I met the group to make it 10 at 5:30am, and then we cashed out with the Todos Taco’s beatdown. 2 weeks out from GTE28! Cindy’s were requested for this workout.
Warm-O-Rama
Mosey to circle up
– Abe Vigoda IC
– Imperial Walkers IC
– Weedpicker IC
– Arm circles
Metallica picked as station we would listen to during beatdown!
The Thang
1) 1 mile jog
2) Bearcrawls / crawlbears on the AMP hill X2
3) 4X30’s
– Did 4 sets of 3 exercises (my count), followed by a run around the parking lot in between each
– Set 1: Jump squats (30), Burpees (20), Curls (20)
– Set 2: Thursters (30), Side Rows (30), Big boys (20)
– Set 3: Dips (30), Block swings (20), Scissor Kicks (30)
– Set 4: Reverse lunges (30), calf raises (20), merkins (20)
Ring of fire (merkins to 5 each)
Finished with 6 MOM:
– LCRC’s
– Crunches IC
– Supermans IC
Circle of Trust
Welcomed FNG Leroy (Max – likes to play RPG’s, so Leroy Jenkins was the call from the pax).
Reminded about Grow Ruck and call for support
Happy 43rd Birthday Atlas!
Naked Man Moleskin
Great group of 17 pax out this morning!