Strength and Ruck with King Foundation

AO: The Colosseum

When: 07/30/2025

Number of Pax: 8

DR Names:

Number of FNGS: 0

FNG Names:

QIC: Foundation


Introduction

Awesome weather

Warm-O-Rama

Motavtors, Hairy Rockettes, Abe Vigodas, Downward Dog, Tie Fighters

The Thang

Round 1

20 ELEVATED CURL & PRESS

40 JUMP ROPE

20 ELEVATED CURL & PRESS

Hey Bitch! Go ruck a lap

Round 2

15 MERKINS

20 IMPERIAL WALKERS (1/2 REP EACH SIDE)

15 MERKINS

Hey Bitch! Go ruck a lap

 

Round 3

20 REVERSE FLYS

40 JUMP ROPE

20 REVERSE FLYS

Hey Bitch! Go ruck a lap

Round 4

15 AIRPLANES

3 BURPEES

15 AIRPLANES

Hey Bitch! Go ruck a lap

 

Round 5

20 LAT RAISES

40 JUMP ROPE

20 LAT RAISES

Hey Bitch! Go ruck a lap

Round 6

10 SLOW AIR SQUATS

20 IMPERIAL WALKERS (1/2 REP EACH SIDE)

10 SLOW AIR SQUATS

Hey Bitch! Go ruck a lap

 

Round 7

20 CHEST FLYS (ON GROUND)

40 JUMP ROPE

20 CHEST FLYS (ON GROUND)

Hey Bitch! Go ruck a lap

Round 8

10 THRUSTERS (W / BRICKS)

20 HAIRY ROCKETTES (1/2 REP EACH SIDE)

10 THRUSTERS (W / BRICKS)

Hey Bitch! Go ruck a lap

 

Circle of Trust

Keep accelerating

Naked Man Moleskin

ended in prayer

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