[genesis-ruck] Luck of the Draw

AO: genesis-ruck
Q: Single (Ryan Chambers)
PAX: Brick, Mermaid, Lizzy, Steam
FNGs: None
COUNT: 5
WARMUP: Cherry picker, Little Baby Arm Circles, Willy Mays Hayes and Rick up the hill to YMCA and back to flag

THE THANG:

Draw a card number card from the deck.

Number cards add 10 and face cards = 20 reps

Jokers = Man makers with ruck and sandbags

Clubs: SB Curls, SB OH Press, SB Rowes

Spades: Step Ups, Lunges, Squats

Hearts: SB plank pull thru, BBS, Ruck Get Up

Diamonds: 30 second stretch of your choice

MARY: Stretch what hurts

ANNOUNCEMENTS: Forge3 Signup and don’t miss out on the fun and fellowship.

COT: Thankfull for F3 and the many men and women in my life that go above and beyond to step up and help those that are in need.