THE SCENE: 40ish partly cloudy
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
Take sandbags and rucks out of vehicles.
THA-THANG:
- One Weirdo takes a 60lb sandbag (shoulder carry), one weirdo takes the 40lb filler (baby carry), and third weirdo does 20 pushups/20 squats and runs to catch the others. Switch out/rotate sandbags and continue for short loop inside park.
- Everyone gets a 60lb sandbag and starts at bottom of hill with 10 bear complex. Travel up hill with sandbag to TJs and do 9 bear complex. Continue up and down hill till zero out with bear complex.
- Drop sandbags at parking lot. Second tier of lot one person runs to end and back of lot while others do exercises. Switch exercises once everyone has run. Exercises- squats, high pulls, plank, flutter kicks.
- Grab one sandbag and 40lb filler. Person on each end of sandbag and one person with filler bag. Carry up to top of Y parking lot then down Lovers Lane. Switch and come back up Lovers Lane.
MARY:
ATMs (15 shoulder taps, 10 tempo pushups, 10 kinda fast pushups)
COUNT-OFF & NAME-O-RAMA
CIRCLE OF TRUST/BOM:
Gobble Gobble lay off the throttle.
MOLESKIN:
ANNOUNCEMENTS: