THE SCENE: 30 and clear
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
Crossbar brought a digital scale so we all had to weigh sand bags and rucks
SAND BAGS – 2 40#, 3 60#, 1 90#
THA-THANG:
Rucked coupons to the play ground and got into teams of 3.
1 battle buddy farmer carries 2 sand baab up the hill to the bathroom while others do the exercises below. Everyone made 3 carries.
Ruck squats
Ruck curls
Ruck thrusters
THE MULE
Rucked a lap as the .mule, switching as needed.
The mule is the 90# bag on your shoulders and 2 40# bags as farmer carry. Or, 3 60# bags.
Watt Rd field
Teams of 3. 1 member front carries the 60# bag while team mates bear crawl with him. Switch as needed.
That didn’t work out very well cause the front carry wasn’t hard enough and the bear crawl couldn’t keep up. So we switched it to front carry walking lunges. That slowed him down!!!
Ruck back to the ao
MARY:
Insert information about any additional post-THANG work (if applicable).
COUNT-OFF & NAME-O-RAMA
CIRCLE OF TRUST/BOM:
Insert the WORD here.
MOLESKIN:
Welcome back Wall ball!!!
ANNOUNCEMENTS:
Bring snacks, especially juice boxes for the Wesley house.