3 PAX (Sunspot, Baymax, Double Down) showed early to Ruck…put in 4.2 miles together and Double Down finished 5 total before having to leave early…way to go early birds!

This was Dr. Duck's first Q at Rapho, so therefore 1.0…exercises done in tens.

Small Arm Circles IC x10

Small Circle Arms IC x10

Large Arm Circles IC x10

Large Circle Arms IC x10

Finkle Swings x10

Abe Vigodas IC x10

Grass Pickers IC x10

Duck Gore (modification of the Al Gore with the shaking of one's tail feathers!)

Mosey to shed / get coupons / 4 markers set up downrange about 17yds apart; start at mark 1

Bicep curl coupon x 10 walking to 2nd mark / sprint or jog to last mark / Side Staddle Hops x10

Backwards waddle (walk/jog) back to coupon / Derkins x10 / backwards waddle back to mark 1

Sprint/jog back to coupon / Overhead press x10 walking to mark 3 / sprint to last mark (4)

Copperhead squats x10 / backwards waddle to mark 3 / Derkins x10 / backwards to mark 1

Sprint/jog to coupon / Tricep curls with coupon x10 to mark 4 / Butkus (step ups) x10 / rest

Repeat this pattern as many times as possible with PAX going at their own pace

Return coupons and markers to shed / mosey back to parking lot

Circle up prone on our sixes with heads towards center / Hands of Time: 1x around the circle

COT with countorama and nameorama

Closing prayers for Meatball's/Ragu's wife/mom and knee issues; Eagle's wife's knee–recovery from surgery; Amnesia'x house sale in LA and purchase in PA; Caterpillar's recovery; Bunyan's wife, mom, and children; unspoken requests

Coffeeteria (thanks Square! Hopeit didn't cost The Den penalty burpees!!) where Fridge stopped by for a visit

Thanks for supporting my first Q at Rapho…I appreciate the grace!