F3 Knoxville

Bear Day

'Burbs

THE SCENE: Snow/Rain 37 degrees
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

Exit vehicle start watch
THA-THANG:
Traditional ruck loop to school. 20/20 pushups and squats. Back to AO then up Lover’s Lane to pull-up bars and smoking shack.

5 Rounds:

  • 10 pull-ups (no ruck)
  • Crawl bear to cone 1 then do 20 OH Ruck press
  • Bear crawl to cone 2 then do 15 thrusters.
  • Bear crawl ruck drag to cone 3 (parking lot) and do 10 Mr Rucktacular.
  • Ruck run down to top tier of lot and up Lover’s Lane and back to pull-up bars.

Ruck to pavilion and perform pushups. 50-40-30-20-10 starting with Incline, then reglar, incline, etc.

MARY:
Capn Thor 7/28
COUNT-OFF & NAME-O-RAMA

CIRCLE OF TRUST/BOM:
Be thankful.
MOLESKIN:

ANNOUNCEMENTS: