9 PAX posted to a beatdown in the gloom this cool morning
WARMUP
All veterans were present, quick disclaimer was given, and we were off. Today’s target exercises for the MOVEmber Challenge are OH Presses, Monkey Humpers, and Flutter Kicks.
Without the ruck, we all moseyed for one lap around the dog park and tennis courts before returning to the courts for the following
SSH X 20
Cotton pickers X 10 IC
Frankensteins X 10 IC
Baby Arm Circles Forward X 10 IC
Baby Arm Circles Reverse X 10 IC
Air Presses X 10 IC
Chinooks X 10 IC
Merkins X 10 IC
Everyone put on their ruck and we started off on a walk/ruck towards the playground for The Thang. Shortly after starting to make our way over, Endo expressed an interest in moseying so YHC granted it. Moseyed to the playground.
Today’s workout is part of the November Hard Hitter Rucking Challenge. The Go Ruck website lists three WOD so YHC chose the one listed below.
“The Hard Hitter November Rucking Challenge honors the life of Staff Sergeant (SSG) David B. Roten Jr., who served in the United States Army as a decorated Special Forces Weapons Sergeant. 300 was David’s favorite workout. David was killed in action on November 27, 2014 in hostile territory supporting the U.S. Government. He lived and served with unwavering commitment, passion, and courage, always pushing himself beyond his limits to be the very best. The “Dave Roten Hard Hitter” award will hang in Bravo Company, 3rd Battalion, 10th Special Forces Group (Airborne) forever.”
300 WOD
– 25 x Pull-Ups (without ruck though it sounded like there was interest for using the ruck)
– 50 x Deadlifts (with Ruck)
– 50 x Ruck Push-Ups
– 50 x Ruck Step Ups the Hard Way
– 50 x Ruck Over Head Floor Wipers the Hard Way
– 50 x Ruck Clean & Press – alternate arms – Easy way (sort of)
– 25 x Pull-Ups
After we completed the pull-ups, deadlifts, and pushups at the playground and sloseyed to the pavilion with our rucks on, YHC added some target exercises to get the PAX some bonus points today.
1 set of 50 Monkey Humpers with rucks on
1 set of 50 Flutter Kicks the Easy Way with the rucks held above our head
We completed the Ruck Step Ups, Ruck Overhead Floor Wipers, and Ruck Clean & Presses at the Pavilion. Threw our rucks back on to go back to the playground to complete the last set.
YHC added in some monkey humpers so the PAX alternated between doing 5 pull-ups and 10 Monkey Humpers (5 total sets without the Ruck). YHC had his math wrong at first. Thanks No-See-Um for the correction otherwise PAX would have done 50 pullups instead of 25.
With one minute to go, we threw our rucks on, walked out the playground gate and ran (AYG) back to the courts at 6:16 (one minute over)
Great job by all PAX today. Awesome job today Juliet; keep on posting. Thanks to Nader for visiting F3Lutz this week.
Total MOVEmber numbers for the beatdown today
1 Mile Run
100 Monkey Humpers
50 Flutter Kicks
50 Overhead Presses (for the Ruck Clean & Press)
YHC will add the reps to the tracker.
COT
Prayers for
Vanellope and his family
YHC’s M and 2.0 on the way (less than a week to go)
Those PAX healing from injuries
No-Ski and his family
Haka and his family
All those PAX DR, that may be going through tough times, and all that couldn’t make it today.