Backblast! Spell Your Name Ruck Workout

AO: Cup A Joe
Q: Wicket (Pranav)
PAX: Gilmore (Jim T), F3 Phunny (Kip Lowery), Transmitter (Allan), Wicket (Pranav), ransomware (Andrei), Prius (Ryan McCallum), Floppy Disk (Tom Neal)
FNGs: None
Count: 8 —-Brexit (Mark Tully)

WARMUP:
Standard ruck warm-up — arm circles, merkins , side straddle hops, stretches, and shoulder rolls.


THE THANG:

Ruck from the flag to the amphitheater — India run formation.
• Each PAX picked two initials (first and last name) and completed the exercises associated with those letters from the “Spell Your Name Ruck Workout” board.
• Between rounds, we added movement sets including:
• Lunge walks
• Bear crawls
• karaoke etc

Bonus / New Movements:
• Imperial Ruck: like imperial walkers, but with the ruck.
• We Are Not Worthy: kneel down and swing the ruck from front to overhead — full extension for that shoulder burn.

Finisher:
• Regroup and Indian run back to the flag.
• Ended strong with a team count and name-o-rama.

MARY:
ANNOUNCEMENTS:

• Laser tag birthday celebration this Saturday
• Nov 14 – Combined Friendsgiving at JayZ & Peronoid’s house (F3 + FiA), 6 PM
• Spitvalve Orchestra concert also this Saturday
• Phunny is back — young and strong!
• Murph Challenge next Tuesday at The Pitch (Franklinton Park) OR Green Thumb AO in honor of the Marines

Prayers:
• Strength and healing for EKG’s father and mother
• For those searching for jobs

Coffeeteria:
Great convo with the PAX at the new Summer Moon location — good fellowship and caffeine all around.

COT:
Keep pushing yourself and others. Iron sharpens iron. Stay strong and ruck on!