THE SCENE: 70, humid . Is it really the end of sepSeptem?
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
Stretch on your own
THA-THANG:
15 minutes of the following exercises. Complete the circuit, rinse and repeat for 15 minutes
- Ruck merkins x 20
- Ruck curls x 20
- Ruck oh press x 20
- Flutter kicks with ruck press x 20 on a 4 count
2 laps with rucks, 60# bag and 80# bag
MARY:
Merkin cashout
Ruck merkins to failure, then merkins with no ruck to failure then merkins on your knees to failure.
2 minutes amrap BBS
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.