Fitness. Fellowship. Faith.
THE THANG:
Learned about the king…or working out.
MARY: n/a
ANNOUNCEMENTS: n/a
COT: n/a
THE THANG: brrrr
MARY:
ANNOUNCEMENTS:
COT: Cat Gut (Mike Davis) pray without ceasing
THE THANG:
Mosey to ramp
20/18/16/14/12/10/8/6/4/2
HR Merks/Prison Squats/LBCs 4ct
Run ramp
Burpee – 3
Run back
Hold alternating squat/plank until everyone is back before start of next round.
THE THANG:
– 10 squats
– Ruck three-tier loop (shuffle flats, walk hills)
– 10 squats, 15 4ct ruck press flutter kicks
– Ruck three-tier loop (shuffle flats, walk hills)
– 10 squats , 15 4ct ruck press flutter kicks, 20 single count mountain climbers
– Ruck three-tier loop (shuffle flats, walk hills)
– 10 squats , 15 4ct ruck press flutter kicks, 20 single count mountain climbers, 25 ruck overhead press
– Ruck three-tier loop (shuffle flats, walk hills)
– 10 squats , 15 4ct ruck press flutter kicks, 20 single count mountain climbers, 25 ruck overhead press, 30 ruck rows
MARY:
ANNOUNCEMENTS:
AO kickoff next week 3/2
Goruck event 4/24
Escape Haw Ridge 3/27
COT:
“If anyone tells you that a certain person speaks ill of you, do not make excuses about what is said of you but answer, “He was ignorant of my other faults, else he would not have mentioned these alone.”
-Epictetus
THE THANG:
MARY:
ANNOUNCEMENTS:
COT:
