Back to the Firehouse!!

AO: AlphaRuck

When: 05/21/2020

QIC: Reuben

PAX (6): Body, Olaf, Howser, Skynyrd, Picker, Reuben


Great day to be back in the gloom post quarantine! A good crowd and great community!


Mosey around the upper and lower lot and back to flag for warm up. A quick disclaimer and directive in social distancing during the workout was explained

  • SSH
  • Weed picker
  • Good morning
  • Divers
  • Bird dog

The Thang:

Mosey to Upper field for Ring of fire:

  • PAX holds plank while 1 guy does 10 Burpees. Around and round we go until we all get our burpees in.

Head over to goaly box for 5×5’s:

25 yd sprint 5 x’s and perform 5 excercises  5x’s with 5 reps for 4 excercises:

  • merkins
  • squat jumps
  • BBS
  • sun gods x 25 front and back
  • supermans

Do routine 5 x’s through. Unfortunately due to time, we only got in 3 rounds.

Head over to rock pile for coupon work colt 45’s- no sharing of coupons and social distance for all:

  • 15 upper
  • 15 lower
  • 15 full







Prayers for health for all effected by the virus and that this pandemic will bring a wake up call and a new perspective to men struggling to find meaning in their lives.


Leave a Comment