RJOs by the River

THE SCENE: Very pleasant
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
THA-THANG:
Ruck a few miles down to the river at Sequoyah Park.
AMRAP for 30 min.
15 Burpee Ruck Jump Overs
30 HR Merkins w/o ruck
Lunge out and back 10yds
14 Burpee Ruck Jump Overs
30 Front Ruck Squats
Lunge out and back 10 yds
13 Burpee Ruck Jump Overs
30 Ruck Up Leg Lifts
Lunge out and back 10 yds.
12 Burpee Ruck Jump Overs
30 HR Merkins w/o ruck
Lunge out and back 10yds
11 Burpee Ruck Jump Overs
30 Front Ruck Squats
Lunge out and back 10 yds
10 Burpee Ruck Jump Overs
30 Ruck Up Leg Lifts
Lunge out and back 10 yds
So on and so forth for 30 minutes.
Ruck back a few miles to SP.
MARY:
COUNT-OFF & NAME-O-RAMA
CIRCLE OF TRUST/BOM:
MOLESKIN:
Beautiful spot. 6.5 miles and good hard work.
ANNOUNCEMENTS: