THE SCENE: Heavy Rain 60 degrees
- PreRuck- Teacher Challenge
- 1 mile ruck for time
- 1 min plank
- 4 push-ups
- 8 deadlifts
- 16 thrusters
- 32 ruck swings
- 64 lunges
- 128 flutters (32-4 ct)
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
Overhead Clap x 40 IC
Tempo Squat x 20 IC
T-Plant Arm Circles x 10 ED EA
8-Count BB x 10 IC
THA-THANG:
Mosey to track
Uptown 50: Partner up and line up at end zone. Do 10 burpee and travel to 50 yard line in method written on cone. At 50 yard line do 10 burpee and travel to end zone in manner written on cone. R&R
- Burpee Broad Jump
- Crab Walk
- Partner Carry
- Partner Carry
- Wheelbarrow
- Wheelbarrow
- Alligator Crawl
- NUR
- AYG
- Bear Crawl
Mosey back to SP
Boxes: 20 box jump, 20 lunges (10 EL), 20 squat x 2 rds
MARY:
8 Count Body Builder x 10 IC
30 Flutters 4-ct IC
Capn Thor
Hello Dolly x 30 IC
Pickle Pounders x 30 IC
Boat Canoe
COUNT-OFF & NAME-O-RAMA
CIRCLE OF TRUST/BOM:
Don’t fear, don’t worry, don’t panic. We are instructed not to do any of these. Fear is not a Spiritual Gift.
MOLESKIN:
ANNOUNCEMENTS: