DATE: 2 AUG 2022
WEATHER: Clear, mid-70s, great morning to work out.
PAX: Palin, Gambini, Squid(R), Minivan(R), Bartman (R), Tubbs, Wham!, Schnitzel (R), Clancy(QIC)
DISCLAIMER: W/O at your own risk, push yourself and the guy next to you. We are here to get a little sharper, stronger, and faster today. Modify if you need to.
WARMUP: SSHx20ic, Imperial Walkersx20ic, arm circles (palms upx20, down x 20) full body stretch.
WORKOUT: The Billy Madison, a classic. 12 reps each, pyramid-style, all with a coupon, with a 100 yard run, there and back (run forwards outbound, run backwards inbound):
- Standing Rows
- Calf Lifts
- Tricep Overheads
- Side-2-Side Lunges
- Bent Over Rows
- Switch Lunges
Short stretch in last minute+.
I believe Schnitzel, Minivan and Bartman made to end, probably others too, as the Q pulled up the rear. ‘Workout Anthems’ spotify playlist was mostly good to bad 80s rock, but we got through it. Another burner in what’s been a week/weekend of rucking and tough workouts for the GrowRuck crew. Impressive job fellas.
ANNOUNCEMENTS / PRAYERS / PRAISE:
- Lifting up families and friends battling serious health issues – thanks for hearing us Lord.
- Growruck in September
- August Q sheet it open.
- Great to see Visitors joining us.