THE SCENE: 50’s, sorta gloomy
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
Without ruck (Help Mayberry remove his ruck)
Ssh x 20
Merkins x 10
Squats x 10
THA-THANG:
Ruck to upper field
With the ruck on
10 merkins
10 oh squats ( ruck above head, squat)
10 Merkin slides (ruck on right side, merkin, left hand pulls ruck to left side, merkin, right hand pulls ruck to right side)
10 curls
10 oh press
Go to corner of field. At corner, mid field, corner, etc making a lap around the field do the following pt, jog, run or walk to the next spot
Round 1 – curls x5
Round 2 – oh squats x 5
Round 3 – oh press x 10
At bleachers we tried a weird lunge with the rucks on. Right leg behind you with toes on the bleacher, left leg in front. Do a squat/lunge. X 5 each leg
Ruck back to ao
Merkins x 10
Bent over rows x 10
Flutter kicks with ruck press x 20
Ruck press x 10
Ruck a lap around the park
MARY:
COUNT-OFF & NAME-O-RAMA
Waxjob, Mayberry, Tweety, Frosty
CIRCLE OF TRUST/BOM:
Insert the WORD here.
MOLESKIN:
Insert any personal comments, notes, devotion content, etc.
ANNOUNCEMENTS:
I forgot to mention that next Friday ruck will be at tank’s neighborhood. Meet at the pool.