THE SCENE: 75, soupy air
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
90# bag, 60# bag, 60# bag, 2 50# pipes
Ruck coupons to MRSA field and find a battle buddy
THA-THANG:
1 battle buddy goes across the field doing one of the following;
60# sandbag toss
60# sandbag lunges
Ruck bear crawls
90# sandbag drag (with rope)
Other battle buddy completes the following exercises and relieves his buddy and continues the movement across the field.
- 20 ruck merkins
- 20 alternating shoulder press
- 20 squats
- 20 curls
Once complete with a movement, switch to another movement until all pax have done all 4 movements across the field.
Ruck all coupons to watt rd field
Pax line up along baseline. The 90# bag and rope are on the field. 1 pax runs to end of the rope, sits down and pulls bag to them, then runs back. Next guy goes and repeats. After a while, wall ball added the 60# bag to the 90# bag for the seated rows.
Remaining pax at baseline complete exercises as called out by different guys. Some I remember:
Squats
BBS with ruck on chest
Ruck shoulder press
Flutter kicks with ruck pressed
There were others.
Ruck everything back to AO
MARY:
COUNT-OFF & NAME-O-RAMA
CIRCLE OF TRUST/BOM:
Insert the WORD here.
MOLESKIN:
A Rod posted with us this morning. I’m sure he was trying to scope out the competition for tomorrow morning burpee fest!! Hopefully the ruck wore him out some.
ANNOUNCEMENTS:
MAKE sure everyone posts tomorrow at the truck stop to complete the 7 minutes of burpees so we can beat the brickyard!
