Did a combined 5 Core Principles with Bing as he was heading up the bootcamp.  Cavalino was the only brave PAX to take on the Ruck Beatdown, everyone else…  a wuss.  We did a short mozy followed by Strawberry Pickers, Agitators and got to it.

4 corners.  10 reps of each exercise  – Mode of Transportation farmer Carry, alternating hands on each segment.

• Zercher Squat: Squat with ruck in front of you (held vertically by the back straps)
• Forward Lunge: with Ruck held High over head. (5 per leg)
• Overhead Big Boys: ruck held high, arms extended
• Squat with Overhead Press: Squat down, up, then press ruck overhead.
• Merkins: with ruck on.
• Get ups (squat down low, roll onto back, roll forward and back up…no hands)

Completed 5 rounds before joining the rest of the PAX for COT.

Welcome FNG – Mad Max

Announcements

• July 31 Roadside Cleanup 8:30
• July 29 Gecos 2nd F
• Wild Pax Dec 2 – 4
• AP move to WinDixy on 70 and LWR starting Monday August 2
• Bubbles Team Repair

COT

• Trump and family travel
• Goob’s friend Ben tumor shrinkage
• Ripken’s father in law’s passing.  Prayers for Sully and family.
• Enzo 17 diagnosed with testicular cancer