Showed a  bit early this morning and started to see other cars roll in. None of them were PAX. Matlock showed about 10 minutes before launch and waited for PAX and then we started.

 

The Warm-O-Rama:

Shoulder Rolls circa 30 seconds

Sun Gods 20

Reverse Sun Gods 20

The Thang (with Sacks of Ruck):

Part 1:

Kettle Bell Swings 20 

Overhead Squat 30

Lunge With a Twist 20

Rows 15

Weighted Merkins 15

Part 2 (rinse and repeat until Omaha):

Ran about .25 mile

Squats 30

Weighted Merkins 15

Ran the Country Park Loop and stopped at the four corners to complete additional exercises. (30 squats and 15 weighted merkins). I would like to submit a new workout to the Lexicon the Matlock Squat. We completed a total of 150 squats and 75 weighted merkins in part 2 of the workout. Along the way Matlock and I were excited to see a couple  of other ruckers on the loop, but further investigation led us to the conclusion that these were just a couple of grown men getting an early start to catch Pokemon. We shrugged off our disappointment and finished strong.

Part 3:

Kettle Bell Swings 20 

Overhead Squat 30

Lunge With a Twist 20

Rows 15

Weighted Merkins 15

We completed a total of 105 weighted merkins and 210 squats for the entire post. Ran a total of about 2.5 miles.

Mary:

15 LBCs with ruck to chest

15 LBCs with ruck in air

Matlock took us out

PAX: Pamela

QIC: 07/23/2016