Sunny Day Ruck

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Sunny Day Ruck

on April 05, 2022

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4/4/22

AO: The Battleground

Q: Captain Camo

PAX: Coach, Pirex, Uber, Sunset, Mallory, The Force, Minnie, Pinky Chef, Disciple

2 mile Ruck downtown Kinston

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Killer arms and abs

Monday, July 28, 2025 AO: The Woodshed PAX: Double Shot, Pemdas, Queen Bee, Warrior, Captain Camo Q: Green Thumb The Thang: Warm up 60/30 PALMS UP CURL PALMS UP CURL 12.5KG DIAMOND PRESS DIAMOND PRESS DIPS (chair or bars) DIPS 8KG WIDE CURLS WIDE CURLS 12.5KG TRICEP PRESS TRICEP PRESS 12.5KG SKULLCRUSHERS (X1 or 2 dumbbells) SKULLCRUSHERS (X1 or 2 dumbbells) 8KG HAMMER CURLS HAMMER CURLS ABS (60/30/60/30…) STRAIGHT LEG REVERSE CRUNCH BENT LEG REVERSE CRUNCH SMALL TUCK ALTERNATING TOE REACH HEEL REACHES ALTERNATING LEG LOWER LEG LOWERS PLANK SAW Cool down laps COT

12 Days of Christmas

Friday, December 20, 2024 AO: The Woodshed PAX: Queen Bee, Golden Girl, Cougar Q: Green Thumb The Thang: Warm up 1st Day- Burpee with an overhead clap 2nd Day- Boy Bands (criss-cross both sides, squat) 3rd Day- 3 Broad Jumps 4th Day- Lying Leg Lifts 5th Day- Mat Taps 6th Day- Commando (plank up, plank down, shoulder taps) 7th Day- Sumo Squats with weights 8th Day- Narwahls (one legged glute bridges) 9th Day- Jumping Jacks 10th Day- Gun Show (HC) 11th Day- Squat Jumps 12th Day- Hand Release Push Ups Lap/stretch

Legs/Glutes

Wednesday, July 30, 2025 The Woodshed PAX-Pemdas, Green Thumb, Queen Bee Warm up with a short lap Each exercise for 1 minute and 20 second rest Wall sit Squat side steps with resistance band Inner thigh leg lifts (R/L) Step up with calf raise and back leg lift (R/L) Fire hydrant to donkey kick (R/L) Cooldown with yoga stretches

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