January 6, 2021

Rucks + πŸ’―s

THE SCENE:
Gloomy. Cold. Perfect.

F3 WELCOME & DISCLAIMER: Given

WARM-O-RAMA:
High knees in place to buy time for Tagalong to grab his weighted weapon of choice
Hillbilly perp walk (inspired by U-Rock) – Do hillbillies in a line to some destination
Imperial walkers back
Lunge walk to Bathroom area
2 PAX had to go get retrieve their CMUs because YHC didn’t clearly articulate we’d be carrying our weight with us.

THA-THANG:
Partner up: Find the PAX you know the least (approximately is fine)
P1: ruck overhead
P2: reps w/ ruck on

Switch as needed, reps only count while ruck is overhead
100 Merkins
100 Curls
Quick break: Learn your partners name, birth location and number of siblings. YHC may have suggested that it would be important to remember. It’s important to remember people’s names. Funny how the mind can focus and do it better if the mind thinks there will be a quiz later on
100 BBSUs
100 Squats
Longer break: Ask your partner when the last time they cried was.
100 KB Swings

Overhead press rotation. Rotate each rep. 100
Lunge walk back

MARY:
Flutterkicks x 10 IC
Hello Dolly x 10 IC
Boxcutter x 10 IC
No surrender x 10
Hold low plank till 6:15

COUNT-OFF & NAME-O-RAMA:
11

CIRCLE OF TRUST/BOM:
Goals are great. Dream big and go get them. However, what will determine your success in 2021 is your habits, not your goals. To hit your goals, focus on your habits.

MOLESKIN:
Landline has a leg injury so this was the first time I’ve Qed a workout with zero running. That was challenging.

Two habit suggestions:
1. when partnering up, choose someone you don’t know as well
2. get some basic questions in to break the ice (job, family, etc) and then go deeper

Cantore told me the new movie Safety was trash. Apparently he doesn’t like stories of people who overcome tremendous odds and become contributors to society. I didn’t take it personally though.

Recently I came across the word throuple (three + couple). I found it distasteful at first, but found the perfect opportunity to use it as we had 11 PAX. 4 pairs and a throuple.

KB Swings in close proximity to the bathroom is a good recipe for an Elvis. We had one.

ANNOUNCEMENTS:
The Bauer is coming. Come get you some.

QIC:
Speaker
Workout Date:
01-06-2021