THE SCENE: mild clear and dry
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
20 merkins
20 squats
20 BBS
THA-THANG
Ruck the long loop with sandbag stopping twice at the upper soccer field.
1st stop: overhead ruck carry to midfield and do 20 squats then back and 20 more then back again with 20 bent over rows and back followed by 20 more.
2nd stop: bear crawl ruck drag about 25yds and do 15 ruck swings and back followed by 15 more, next lunge same distance and do 15 lion kings and back with 15 more.
MARY:
We did flutter kicks in cadence then wall ball led us in a round of BBS, followed by some up and overs on waxjobs cadence.
COUNT-OFF & NAME-O-RAMA
CIRCLE OF TRUST/BOM:
MOLESKIN:
Great work fellas!
ANNOUNCEMENTS: