THE SCENE: Humid. Like being in a mouth.
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
Put on ruck
THA-THANG:
Ruck 1.3 miles to Bearden Middle
20 min AMRAP (yes, Ruck on)
- 10 OHP
- 20 push-ups
- 30 sit-ups
- 40 squats
- 100 meter ruck
Ladder Part 1: 12 min begin with one rep of each exercise and continue to add till time runs out. Remember how many rounds completed for Part 2.
- curl
- press
- bear hug squat
- Ruck high pull
Ladder Part 2: 12 min using #of reps from Part 1 work back down ladder with two exercises below.
- Ruck Burpee
- 4 ct Mtn climber
Ruck back to SP
Mary
30 Flutters IC ruck OH
COUNT-OFF & NAME-O-RAMA
CIRCLE OF TRUST/BOM:
MOLESKIN:
Man who farts in church, sits in own pew.
ANNOUNCEMENTS:
