THE SCENE: High 60s? Nice and cool relatively speaking
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
Stretching OYO
THA-THANG:
Co-Q spirit at the Not Burbs Burbs. Pfeiffer took the first portion, split into two and two.
Group 1: ruck and sandbags up the hill to Trader Joe’s and back.
Group 2: complete three rounds
- 20 ruck merkins
- 15 OH press
- 10 thrusters
- 20 ruck press flutters
Flapjack and do the opposite.
Abort with the second portion, armed with stupid ideas from the Tribe app.
- 50 ruck swings
- 40 ruck sit-ups
- 30 sandbag shoulder throws
- 20 burpees (slick)
Amazon took the third portion, and decided our legs needed to suffer.
Group 1: Sandbag complex – clean, front squat, overhead press, back squat, drop. Repeat x10
Group 2: clean and press sandbag to shoulders, 10 squats. Drop and repeat, 8 squats. Then 6, 4, 2.
Flapjack.
Leave sandbags and ruck 2 miles with some hills.
MARY:
She wasn’t there
COUNT-OFF & NAME-O-RAMA
4