Backblast! Turnover V-RUCK-Q

AO: Cup A Joe
Q: Turnover (Brandon Carter)
PAX: Gilmore (Jim T), Paranoid (Nick C), F3 Phunny (Kip Lowery), Turnover (Brandon Carter), Prius – Ryan McCallum
FNGs: None
Count: 5

WARMUP:
• Ruck-on Imperial/Hillbilly– 30 IC
• Ruck-on Sir Fazio – 10/10 IC
• Ruck-on Squats – 15 reps
• Ruck-on Lunges – 25 meters
• Ruck-overhead Hold & Walk – 1 loop

THE THANG:

Thang 1 – Strength
• Ruck Thrusters (Squat + OH Press) – 15 reps
• Ruck-on Merkins – 15 reps
• Ruck-on Step-Ups (Curb) – 10 each leg
• Ruck-on Plank Hold – 45 sec
• Ruck-on zerker 3 quick laps

Thang 2 – Core & Grip
• Ruck-up Flutter Kicks – 25 reps
• Ruck-on American Hammers – 20 reps
• Ruck-on Carry – 30 sec
• Ruck-on Standing Twists – 20 reps
Curls -15
Burpees – 10
Finisher (3 min)
• Ruck-on Indian walk – Last man sprints to the front

MARY: none

ANNOUNCEMENTS: Roadside 3/8, 5k and Dancing 3/15, Raleigh Rumble 3/22, Flow February. Lunch for Turnover 2/14

COT: Prayers for healing, Lucky’s family,