Backblast! Bring the ships: Foundation
AO: Cup A Joe
Q: Counterfeit (John Kinneer)
PAX: Prius (Ryan McCallum), Counterfeit (John Kinneer), ransomware (Andrei), Transmitter (Allan)
FNGs: None
Count: 4
WARMUP: the usual suspects
THE THANG:
- Front-loaded carry
Distance: 100 steps
Grab Ruck and hold it in front of you. Keep the Ruck close to your body as you stand tall and walk. Have Ruck across your elbows or carried in the goblet or rack position.
- Do single-arm rows.
Reps: As many as you can each arm stopping two short of failure.
- Suit case-carry
Distance: 50 steps on each side
Hold Ruck in one hand at your side, like a suitcase. Stand tall and walk. Cover the prescribed distance, then switch hands and repeat.
- Offset merkins
Reps: 10 on each side
Place Ruck on the ground. Get in the merkin position but have your right hand elevated on top of the Ruck. Perform a merkin. Do all of your reps on one side, switch so your left hand is on top of the Ruck, and finish the rest of your reps.
- Overhead carry
Distance: 100 steps
Hold Ruck directly overhead. Walk. Be sure to stand tall and keep your rib cage down throughout.
- Deadlift
Reps: 15
Stand with Ruck at your feet in front of you. Keep your back straight as you push back your hips, slightly bend your knees, and lower your torso toward the ground. Grab the Ruck. Keep your back straight as you stand tall and lift the Ruck off of the ground. Repeat.
That’s one round. Then you’ll repeat as many rounds as possible.
MARY:
ANNOUNCEMENTS: Jay Z and Paranoid’s gathering; Spit Valve‘s musical
COT: prayers for favorable results for 10 K, those impacted by the hurricane in Jamaica and elsewhere, and prayers for a safe, happy Halloween.