THE SCENE: 39* which was a heat wave after Monday and Tuesday
F3 WELCOME & DISCLAIMER
Gear inspection and quick warm up
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BAC forward and reverse
- Tempo squats
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8 count bodybuilders
Gear up and move out. Head to UT amphitheater by library. 4 PAX with rucks, two additional 60 pound sandbags. Rotate bags as needed until reaching amphitheater.
Two count of one arm ruck overhead squats, then step up to next level of amphitheater. Continue to the top.
2 derkin at each level, bear crawl going down (hence forth known as the controlled fall).
Two rounds, switch arm for ruck overhead going up. Same two count controlled fall going down. THIS WAS HARD.
Bucket list style, mule run. One man farmer carries both 60 bags about 20 yards and back. Upon return, next man takes turn and the group moves to next exercise.
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Curls
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Flutters
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8 counts
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Thrusters
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Sit ups
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Overhead over and back
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Merkins
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Ruck OH squats
Went two rounds of this, bumping order. Ruck up and head back to start point, climbing stairs at The Hill and Pfeiffer finding another solid mountain to ruck up. (A Rod once said if you have a choice to go over or around a mountain, you always go over).
Cash out with Amazon complex. Burpee on top on sandbag -> strict curl -> clean -> squat -> press throw to next person in the circle. 5 reps for each man.
COUNT-OFF & NAME-O-RAMA
4 weirdos: Fast n Easy, Pfeiffer, Swanson, Abort