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
Use the TAGS on right-side to record PAX (BE SURE TO INCLUDE YOURSELF) in attendance. Be sure to select the AO in CATEGORY above TAGS and then delete these notes!
CIRCLE OF TRUST/BOM:
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MOLESKIN:
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ANNOUNCEMENTS:
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