F3 Knoxville

No Shower Needed

Ruck

THE SCENE: 60’s with steady rain
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

Put rucks on.
THA-THANG:

Ruck loop. Stop every half mile for 10 Mr. Rucktaculars

Supersets on the field 

30-25-20-15-10-5

Corner 1: Curls/Rows

Corner 2: Skull Crusher/Push-up

Corner 3: RDL/Squat

Corner 4: Sit-up/Low Spider Knee

Do a corner and ruck to the next and so on until completed just 5 reps.

Ruck loop. Stop every half mile for 10 Mr. Rucktaculars

20 n 20 to cash out

MARY:
COUNT-OFF & NAME-O-RAMA
3 amigos
CIRCLE OF TRUST/BOM:
MOLESKIN:
1,000 reps and 7.3 miles of good living

ANNOUNCEMENTS: