THE SCENE: A bit chilly
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
.85 mile ruck loop
THA-THANG:
Ruck Biscuit ALL w ruck on
- 10-8count bodybuilders , 20 front ruck big boys sit ups, 30 Ruck squat thrusters
- Start with above exercises , then run one lap
- RnR exercise, run 2 laps
- RnR exercise, run 3 laps
- RnR exercise, run 2 laps
- RnR exercise, run 1 lap
- rbr exercises
- each lap was around the ymca parking lot , up lovers lane and around . .37 miles per lap
MARY:
Overhead ruck flutters x 30 IC
20 ruckcurls
COUNT-OFF & NAME-O-RAMA
4 hard workers
CIRCLE OF TRUST/BOM:
MOLESKIN
just Good ole simple hard work . Nothing fancy . Good mumblechatter about the mog mile
ANNOUNCEMENTS:
F3 Olympics