Four PAX showed up sharp for a brisk ruck to the pavilion (0.8 miles) where we dusted off our GORUCKS and sandbags and got down to business.

TABATA (50 sec on, 10 sec rest)

Round 1 – Overhead Ruck squat

Round 2 – Russian Twists

Round 3 – Sit-ups Ruck Overhead

Round 4 – 4-Count Flutter Kicks

Round 5 – Ruck Swings

Round 6 – Merkins ruck on

Round 7 – Shoulder to Shoulder Press

Round 8 – Step-ups with ruck overhead Alt leg

Round 9 – Ruck Curls

Round 10 – Overhead Press

Round 11 – Ruck High Pull

Round 12 – Ruck Thruster

( Rinse and Repeat)

Last round Burpees Over Ruck

COT:

Continued prayers for all PAX unable to be with us AND those who are nursing injuries! Prayers for Bunyan and his M, Moose and his M, Prayers for Lobstah, Big Blue, and Dr. Duck. We especially pray for strength to love and defend our families, to be assetts in our communities, and to live the life as God created us in Christ to live.