AO: genesis-ruck
Q: Single (Ryan Chambers)
PAX: Brick, Mermaid, Lizzy, Steam
FNGs: None
COUNT: 5
WARMUP: Cherry picker, Little Baby Arm Circles, Willy Mays Hayes and Rick up the hill to YMCA and back to flag
Q: Single (Ryan Chambers)
PAX: Brick, Mermaid, Lizzy, Steam
FNGs: None
COUNT: 5
WARMUP: Cherry picker, Little Baby Arm Circles, Willy Mays Hayes and Rick up the hill to YMCA and back to flag
THE THANG:
Draw a card number card from the deck.
Number cards add 10 and face cards = 20 reps
Jokers = Man makers with ruck and sandbags
Clubs: SB Curls, SB OH Press, SB Rowes
Spades: Step Ups, Lunges, Squats
Hearts: SB plank pull thru, BBS, Ruck Get Up
Diamonds: 30 second stretch of your choice
MARY: Stretch what hurts
ANNOUNCEMENTS: Forge3 Signup and don’t miss out on the fun and fellowship.
COT: Thankfull for F3 and the many men and women in my life that go above and beyond to step up and help those that are in need.