THE SCENE: 34 degrees cloudy
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
Pre-ruck with 5 weirdos
ALL EXERCISES PERFORMED WITH RUCK ON (UNLESS YOU DON’T OWN A RUCK THEN YOU GET A CMU).
Over head claps x 30 IC
Mtn Climbers x 20 IC
Tempo Merkin x 10 IC
8 Count Body Builder x 5 IC
THA-THANG:
Bear With Me x 2 Complete 1 through 5 the repeat 5 through 1.
- 10 yd bear crawl – 20 Squat
- 10 yd bear crawl – 20 merkin
- 10 yd bear crawl – 20 curls with ruck or cmu
- 10 yd bear crawl – 20 flutter (4ct)
- 10 yd bear crawl – 20 mtn climbers (4ct)
Aiken Legs Mosey to planters at school entrance
20 squat, 20 step up, 20 lunges (3 rounds)
Catalina Wine Mixer x10
Plank—>Pharaoh left arm then right—>last arm down first arm up—>merkin = 1 rep
MARY:
Murican Hammers with Ruck/CMU x 10 IC
Flutters x 30 IC Ruck overhead
COUNT-OFF & NAME-O-RAMA
CIRCLE OF TRUST/BOM:
It is about to be a new year. Set your goals where you can reach them but be challenged. Be thankful for going to work. Put your family first. Do the hard task first each day.
MOLESKIN:
ANNOUNCEMENTS: