Ruck off Thanksgiving calories

Ruck off Thanksgiving calories

QIC

Dandelion

AO

Rising Sun

PAX

• Abe Froman
• Dandelion
• Deliverance
• Harry T. Stone
• McFeely
• Mumbles
• Sameh Abulfotooh

Workout

Warm-o-rama

Old Man stretch

Arm circles

Rossis L R C

Imperial Walkers

Motivators from 6

Thang
Ruck to Longfellow track

Start center- 5 thrusters

Corner 1 (arms):

15 merkins

15 overheads

15 curls

Return to middle 5 thrusters

Corner 2 (core):

15 big boys

15 American Hammers 12 is 1

15

Return to middle 5 thrusters

Corner 3 (legs):

15 Squats

15 lunges forward

15 lunges backward

Return to middle 5 thrusters

Corner 4 (strength):

15 Kettlebell swings

15 Bent over rows

15 Seated elf on the shelf

Ruck back to AO
Mary

COT

Make sure you prep for near end of life and communicate this to loved ones.