THE SCENE: 70s
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
Close to 3 mile ruck shuffle stopping about every 3/4 mile for ladder work
. 10 thrusters ,
10 thrusters 20 curls ,
10 thrusters 20 curls 30 OH,
10 thrusters 20 curls , 30 OH 40 squats
THA-THANG:
Just 10 reps on the football field . Start at the goal line. Every 10 yards stop and do 10 reps of the said exercise until you get to the other goal line. Always carrying your sandbag . When you get to the other goal line , Ruck back w sandbag to the start , do the next exercise on the list. Do this until all 10 exercises are compete. When rucking back to the start, you have to at least baby carry and ruck shuffle back w sandbag, exercises were ;
10 push-ups
10 squats
10 sit-ups, ruck on front
10 overhead presses
10 Bent over rows (sand bag rows)
10 hand release push-ups
10 jump squats
10 butterfly sit-ups, ruck on front
10 Ruck Curls;
10 burpee thrusters
1000 reps total plus the ladder reps of 200 and of you count how many times you had to dead lift the sand bag add another 100….
warm down lap around the track.
just over 5 miles and 1300 reps of good living . All with ruck and sandbag
stay loaded my friends !!
MARY:
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COUNT-OFF & NAME
4 ruck bruhs
CIRCLE OF TRUST/BOM:
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MOLESKIN:
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ANNOUNCEMENTS:
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