THE SCENE: pleasant
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
Ruck to the soccer field
THA-THANG
We started at the corner and did lunges with ruck over head for 50 yds. Every 5th step we did 5 over head press. Then 20 upright rows and 20 curls. Rinse and repeat.
Then bear crawl 25 yrs followed by 20 ruck swings and 20 lion kings. Rinse and repeat.
Then we did fireman carries (50 yds. Each) followed by 2-man carries (50 yds. Each)
one lap around the field (rest ruck)
we then did decline ruck merkins, 5 reps followed by 10 sec plank (5X) with the last set to failure
then 5 4ct flutter kicks ruck over head then hold 6″ for 10 sec (5X) last set to failure
then 5 squats with ruck held out in front the 10 sec electric chair (5X) last set to failure.
and cap it all off with a nice relaxing 1.5 mile ruck.
MARY:
I recently attended operation red wings Go ruck lite, so in the keeping with the spirit of these brave warriors (who refused to give up until they were killed) we had minimal rest between exercises.
COUNT-OFF & NAME-O-RAMA
CIRCLE OF TRUST/BOM:
MOLESKIN:
Well done wall ball and frosty!!!
ANNOUNCEMENTS: