F3 Knoxville

Quarterly ruck assessment

Quacken
AO: thequacken
Q: Lizzy
PAX: KickFlip (David Greer), FixerUpper (Patrick Core), 0
FNGs: 1 0
COUNT: 3
WARMUP:
SSH
Tempo Squats
Stretching
THE THANG:
1 mile ruck with sandbags and ruck on
2 minutes hand release pushups no ruck AMRAP
200 meter suitcase carry with ruck and sandbags
2 minutes of sandbag burpees AMRAP
Die slowly ????
MARY: none
ANNOUNCEMENTS: none
COT: remember to stay coachable like we are when we’re 11


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