THE SCENE: Beautiful clear skies and warm temps!
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
None needed today, “cheetahs do not stretch before they chase their prey”-Ken Griffey JR
THA-THANG:
Time hack ruck to middlebrow and back through West Hills. Around 4 miles total roughly.
- The kRUCKen PT was performed.
- PAX members got into 2 man teams (1 3 man team due to odd numbers) to complete the kRUCKen (kraken style workout with rucks on and 2 extra tentacles for 2 rounds of 5 exercises for 10 total exercises)
- Round 1 (PAX interchanged with sandbag carries between each lap of rotation in the kRUCKen)
- Ruck Merkins x25/Ruck Rows x25/ Ruck Squats x25/ Ruck Presses x25/ Flutters on 4 ct. x20
- Round 2 (PAX still do sandbag rotation…)
- Mr. Rucktacular (Mr. Spectacular except ruck is your coupon for the shoulder press) x10
- Ruck Swings x20/ Ruck O.H. Lunges x20 (1 ct. each leg)/Ruck Thrusters (aka Lion Kings) x15/ Sit-Ups w/ ruck on feet x20
- Sandbag Ruck around the large loop at the park.
MARY:
4 count shoulder taps w/ rucks on x15/ 4 count plank jacks w/ ruck on x15/ ISO squats (led by Barbie) until time (2 mins)
COUNT-OFF & NAME-O-RAMA
9 PAX, 0 FNG’s
CIRCLE OF TRUST/BOM:
Words to encourage PAX to enjoy and embrace the day!
MOLESKIN:
The PAX smoked this workout and worked hard together! Very thankful for this group of men!!!!
ANNOUNCEMENTS:
N/A