THE SCENE: It was a scene for sure!
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
Nope.
THA-THANG:
sea biscuit Ruck style
start w and each interval stop for the said exercises .
20 T merkins (ruck on), 20 ruck curls , 20 big boys (ruck on front ) , 20 ruck thrusters
- Just like a sea biscuit , we stop at 1/4, 1/2, 3/4,1 mile , 3/4 , 1/2, 1/4 mile to do exercises
- Dealers choice on a few exercises at the halfway point to switch it up a bit but always kept the T merkins
- lots of reps and just over 5 miles
MARY:
Ruck Flutter presses and ruck up LBCs until time
COUNT-OFF & NAME-O-RAMA
7 Rucker’s
CIRCLE OF TRUST/BOM:
MOLESKIN:
Insert any personal comments, notes, de
ANNOUNCEMENTS:
Insert information about upcoming events, 2nd or 3rd F opportunities, and any other announcements.