AO: The Colosseum
When: 02/15/2023
Number of Pax: 12
DR Names:
Number of FNGS: 0
FNG Names:
QIC: Schlitz
Introduction
Trying out a new twist on a Ruck workout with a little sandbag work and some deconstructed Burpees.
Warm-O-Rama
Tappy Taps
Burpees
Arm Circles
Abe Vigodas
Arm Circles
The Thang
Pax selected a partner and one partner did 10 reps each of deadlifts, cleans, squats, and overhead press with a 40# or 60# sandbag then ran to relieve their partner who was doing deconstructed burpees consisting of sets of 10 air squats, hand release merkins, plank jacks, and bobby hurleys. Two sets of each for each Pax
Rucked up and grabbed one 40# and one 60# sandbag and rucked to the pavilion where we did step ups and dips on the picnic tables.
Rucked out to the bridge where we did a 5 minute wall sit.
Rucked bag to the flags swapping the sandbags on the way.
Mary was more burpees, overhead press and love sacks.
Circle of Trust
The COT was focused on how you need to get yourself right body and mind before you can help others.
In case of an emergency on a plane you need to put on your own oxygen mask first before assisting others. This sounds counterintuitive as you want to help others first. But if you can’t breathe you can’t help anyone.
Just like in life if you don’t make yourself “right” before helping others you can’t effectively help anyone. Don’t lose yourself in devoting yourself to helping others where their problems become your life. Take care of yourself so you have the ability to truly help others in your life and community.
Naked Man Moleskin
Thank you to the 11 Pax that came out today. It was fun to incorporate a little of a Katy TX sandbag workout into our ruck today.
Appreciated the feedback makes me want to get out and Q again.