THE SCENE: swampy
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
2 mile ruck
THA-THANG:
15 ruck merkins
15 Ruck squats
15 Ruck curls
15 Ruck shoulder press
15 flutter kicks Ruck oh
Ruck stairs and hill to the rock
Repeat 3 x
Bear crawl to the rock (made it to the turn in the sidewalk ????)
Ruck the old hag for 0.5 mile
MARY:
Insert information about any additional post-THANG work (if applicable).
COUNT-OFF & NAME-O-RAMA
CIRCLE OF TRUST/BOM:
Insert the WORD here.
MOLESKIN:
Insert any personal comments, notes, devotion content, etc.
ANNOUNCEMENTS:
Insert information about upcoming events, 2nd or 3rd F opportunities, and any other announcements.