The e PAX received disclaimers and 5 core principles from Mr Clean and then the Ruckers broke off for a Ruckin Beatdown.
We did a quick Mozy to get warmed up then picked up 2 25lb or 35lb weigh. Some pax opted for equal weight with others uneven weights. With both coupons in hand, we farmer carried to Pain station 1.
Pain station 1 – AMRAP for 60 sec, 30 seconds transition.
- Weighted Bench dips using Pax as platform while PAX holds Plank.
- Weighted step ups
At this station, as we were 3, One Pax did Weighted Dips, One Pax did the Plank and the other Weighted Step ups. We then rotated to complete one round. We then Bicep Curls together.
Once complete we gathered our coupons and proceeded 600ft to Pain station 2
Pain Starion 2 – AMRAP for 60, 30 second’s transition.
- Ruck Merkins
- Around the world (take coupon and rotate clockwise around head. At 30 seconds we switched direction.
- Coupon Lunges – Lunge and hand off coupon under leg to other hand. Repeat on other leg.
We completed 2 rotations and then 20 heals to heaven, 20 flutter kicks, 15 coupon right offset presses and 15 left offset presses (on your 6, hold coupon on the right chest/shoulder, complete a full extension then bring coupon back down to the right of chest/shoulder).
We then joined the rest of the PAX for COT.