THE SCENE: A comfortable 37 degrees
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
mosey to the side parking lot. no other warmup
THA-THANG:
Pair up. One partner farmer carries both bags to the light pole and back, while the second partner performs a series of exercises. Merkins, calf raises, lunges, squats, side straddle hops, maybe more, I don’t remember. Continue rucking around campus, working toward the courtyard. Outside the court yard, perform 20 around the world merkins with ruck. Mosey to short wall, and perform 20 lunges with one foot raised on the wall. 20 dips, 10 step ups. Walk to the stairs and perform 60 calf raises with the ruck. 20 pigeon toed, 20 open toed, and 20 straight toed. Take one lap around the inner circle, and mosey back to the parking with light pole where we did our first set of exercises. Same partners as before, only one partner runs with out a ruck to the light pole and back while the second partner does exercises with the ruck. Curls, tri ext, OH Press, Merkins, all X2. Mosey around to the courtyard and repeat those exercises. Double time one lap inside the courtyard, and make our way back to sophomore hill. Perform 5 hill repeats with a hard effort, and one Bernie for a total of 6 climbs. Mosey back to the AO to meet up with the JUCO COT.
MARY:
Pickle pounders with ruck until 6:15
COUNT-OFF & NAME-O-RAMA
CIRCLE OF TRUST/BOM:
See Trolley’s Back blast
MOLESKIN:
NA
ANNOUNCEMENTS:
NA