THE SCENE: Overcast, cooler and humid.
F3 WELCOME & DISCLAIMER – forgot this
WARM-O-RAMA
Traditional ruck the loop with 6 60lb sandbags. Stop and do 50 squats with sandbags at bench, T, and bridge.
THA-THANG
100m sprint with 60lb sandbags.
20 8-counts
20 Lion Kings
Bear Crawl 50m
2 PAX Grab the COW and wooden “Stretcher” and begin moving up lovers lane. The rest of the PAX carry 60lb sandbags. Loop around lovers lane back to the AO alternating carrying the COW and sandbags. Drop the COW and sandbags.
Ruck around the neighborhood loop about a 1.5 milesStop every 500m and do 50 Squats. End at the AO.
MARY:
Ruck to the top of lovers lane and back to AO. Ruck back to lovers lane and do 1 exercise at the bottom ruck to the top and do 1 exercise at the top.
30 Merkins /30 Squats
30 4-count flutter kicks /30 4-count mountain climbers
30 Lunges each leg/ 30 starbursts without the ruck
30 back extensions. Ruck back to the AO
30 Hello Dollies IC
27 Burpees until time.
COUNT-OFF & NAME-O-RAMA
8 PAX. Switchgrass, Wallace, Captain Crunch, Umbro, Savanna, Woodshack, Proton, Compost.
CIRCLE OF TRUST/BOM:
God is showing me that I need to submit to Him. Even during the workout I had my plan of how I wanted things to go, but God had other plans. My challenge to myself is to submit to Him more.