THE SCENE: 60’s not raining
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
Insert information about the warmup.
THA-THANG:
1 mile ruck, then
- 1 minute of squats
- 2 minute plank hold
- 4 ruck merkins
- 8 dead lifts
- 16 thrusters
- 32 ruck swings
- 64 lunges (32 each leg)
- 128 flutter kicks
Ruck 2 miles
Changed plans a little and finished early. Added
10 – 8 count body builders
20 curls
20 oh press
20 squats
40 calf raises
MARY:
Insert information about any additional post-THANG work (if applicable).
COUNT-OFF & NAME-O-RAMA
Use the TAGS on right-side to record PAX (BE SURE TO INCLUDE YOURSELF) in attendance. Be sure to select the AO in CATEGORY above TAGS and then delete these notes!
CIRCLE OF TRUST/BOM:
Insert the WORD here.
MOLESKIN:
Insert any personal comments, notes, devotion content, etc.
ANNOUNCEMENTS:
Insert information about upcoming events, 2nd or 3rd F opportunities, and any other announcements.