THE SCENE:
approximately 50 degrees, dark and overcast with rail moving in
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
rukkers dont do warmups
THA-THANG:
Start with 10 count squats,
ruk 1/2 mile around campus
stop and do 10 rukk mericans and 10 squats
ruk 1/2 mile around campus
stop and do 10 ct big boy situps holding ruk in front plus 2 previous exercises
ruk 1/2 mile around campus
stop and do 10 ruk squat thrusts and 3 previous exercises
ruk 1/2 mile around campus
stop and do 10 ct ruk curls plus 4 previous exercises
ruk 1/2 mile across Hardin Valley Rd and onto greenway trail
stop and do ruk tricep extensions plus 5 previous exercises
ruk to end of greenway, up hill to the right and to Local Motors entrance
stop and do 10 lunges per leg plus 6 previous exercises
ruk to water tower and back down, jog back to AO and finish up with Beatdown for the end.
MARY:
COUNT-OFF & NAME-O-RAMa
OF TRUST/BOM:
MOLESKIN:
ANNOUNCEMENTS:
See Ribbed BB for additional Details