THE SCENE: Rain 60 degrees
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
Get out of car. Put on Ruck. Go over reps and time of workout.
THA-THANG:
20 Minute AMRAP
- 10 OH Press
- 20 Push-ups (ruck on)
- 30 Sit-up (ruck on chest)
- 40 Squat (ruck on back)
- 100 m ruck
Ladder:
Part 1 – 12 minute ladder. Start with one rep and work up until time expires.
- Ruck curl
- Ruck Press
- Bear hug squat
- Ruck high pull
Part 2 – Using the number of reps completed for the above exercises during the 12 minutes, work down the ladder using the two exercises below. Example: If you completed 12 rounds of the above ladder exercises, start with 12 and work down to one. 12 min to complete.
- Ruck burpee
- 4 ct Mountain Climbers (ruck on)
MARY:
Walk Ruck to car
COUNT-OFF & NAME-O-RAMA
CIRCLE OF TRUST/BOM:
DFQ
MOLESKIN:
Man who farts in church, sits in own pew.
ANNOUNCEMENTS:
Fallujah Tough 10/25-26/2019