THE SCENE: Burbs
F3 WELCOME & DISCLAIMER
burbs
WARM-up
grab sand bag , ruck up around lovers land
THA-THANG:
Between each set below , ruck run a lap around lovers , the last lap before beginning the next round , sandbag ruck that lap. Total 15 laps , just over 4 miles and 900 reps of the following ;
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Round 1
5 sets
1.Merkins x 20
2.Reverse lunges x 10 per leg
3.Ruck on chest BBS x 20
Round 2
5 sets
1.Thrusters x 20
2.Calf raise x 20
3.Plank jack x 20 2-count
Round 3
5 sets
1.Mtn climbers x 20 4-count
2.Squat jumps x 20
3.Ruck hammers x 20
MARY:
Insert information about any additional post-THANG work (if applicable).
COUNT-OFF & NAME-O-RAMA
4 mouth breathers , one fish out of water gasping for air (me)
CIRCLE OF TRUST/BOM:
Work was done
MOLESKIN:
Insert any personal comments, notes, devotion content, etc.
ANNOUNCEMENTS:
Insert information about upcoming events, 2nd or 3rd F opportunities, and any other announcements.