Ruck Friendly Coupon Bombs – #Anti-Taper

THE SCENE: Perfect for some sweatin’
F3 WELCOME & DISCLAIMER: Done
WARM-O-RAMA:
x15 Windmills
x15 Daisy Pickers
x15 Imperial Walkers
x15 slow squats

THA-THANG:

Coupon BOMBS

Cones have been spaced out so that there are four vertical lanes with a distance of 100 yards.  Pax formed four groups of two.

Group #1 – One pax asked to overhead carry a CMU to cone 100 yards away and jog back while other pax are doing BOMBS at startex.

Group #2 – One pax asked to cradle carry 40# sandbag 100 yards away and jog back while other pax are doing BOMBS at startex.

Group #3 – One pax asked to shoulder carry 60# sandbag to cone 100 yards away and jog back while other pax are doing BOMBS at startex.

Group #4 – Two pax asked to farmer carry 80# sandbag to cone 100 yards away and jog back while other pax are doing BOMBS at startex.

(B.O.M.B.S.  (20 – Burpees, 20 – Overhead Claps, 20 – Merkins, 20 – Big Boy Situps and 20 – Squats)

Pax will rotate to next station in numerical order.

Pax did bearpees to pavillion.  Once at pavillion we did the following:

x20 OYO Derkins
x20 OYO Dips
x20 OYO Shoulder Taps

MARY:
30 seconds of flutter kicks with rucks pressed over chest.
10 Boat/Canoes
10 Supermans
Dealer’s Choice: Zippin Pippin dished out the pain suggesting Burpees. But we only had enough time left for five.

COUNT-OFF & NAME-O-RAMA
8 PAX (0 FNG) Choker, Casio, Flobee, Carport, Sleep Number, Woodpecker, Ramrod, ZippinPippin

CIRCLE OF TRUST/BOM:
YHC talked about how it only takes water to bring life out of a seed.  Soil and Sunlight are needed to provide growth of that life but the life activator is only water.  YHC compared us to the seed stating that we have potential inside us and the water could be whatever that brings that potential out.  We have the choice to grow or stay a seed and never sprout!

ANNOUNCEMENTS:
GrowRuck 12