F3 Knoxville

Toad in the hole

Ruck

THE SCENE: Noice
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

Ruck run 2 miles making 7 stops . Ladder work . Stops were

10 T merkins

10 T Merkins , 20 ruck curls

10 T merkins , 20 curls, 30 rows

10T Merkins, 20 curls , 30 rows , 40 flutters on the 4

then back down the ladder ….
THA-THANG:

Toad in the hole ALL with Ruck ON

50 squats

10 body builders

40 big boys(ruck on front)

10 body builders

Lunge to cone(60 yards), run back

10 body builders

20 lion kings

10 body builders

Bear crawl to cone(60yds), run loop  back

10 body builders

20 lion kings

10 body builders

Lunge to cone(60yds), run Loop back

10 body builders

40 big boys

10 body builders

50 squats.

Run up lovers lane, back down , Bernie up lovers , snake ruck the parking lot back to AO

MARY:
Flutters and Superman’s till time . Finish w press ups
COUNT-OFF & NAME-O-RAMA
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CIRCLE OF TRUST/BOM:
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ANNOUNCEMENTS:
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