THE SCENE: 43, little gloomy
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
With rucks on
10 merkins
10 shoulder press
10 rows
Ruck 60# and 80# sand bags to Watt rd field switching as needed
THA-THANG:
2 teams, 2 pax each team
Team 1 is to move coupons across field by bear crawl sandbag pulls (80#), sandbag toss (60#), switch as needed.
Team 2 do the following exercises, 10 reps each and repeat circuit as needed
- Alternate shoulder press
- Some weird low, pass through lunge thing
- Rows
- Halo’s
Teams switch and repeat
Next evelution for the teams;
Ruck coupons the length of the field. Do 10 calf raises with coupon at each end. Switch coupons after calf raises.
Team 2 exrrciexe;
Curls
Lion Kings
Plank – pull through ruck
Squats
Ruck coupons back to the ao.
MARY:
Ruck a lap without coupons
COUNT-OFF & NAME-O-RAMA
CIRCLE OF TRUST/BOM:
Insert the WORD here.
MOLESKIN:
Pray for healing and patience for Wall Ball.
Butters put a good whoopins’on us. He adjusted very well to the coupons that were available. A true HIM and leader.
ANNOUNCEMENTS:
Insert information about upcoming events, 2nd or 3rd F opportunities, and any other announcements.