THE SCENE: A nice spring morning, 50’s, not raining, EXCELLENT
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
20 merkins, 20 squats
COUPONS: 5 – 60 # sandbags, 1 – 90# sandbag, 2 lengths of rope or straps
THA-THANG:
Ruck with ALL coupons the long way around to Watt Rd. field.
Segment 1 – AO to first right turn on path. Start with 20 merkins & 20 sandbag squats at AO; Shoulder carry sandbag to Segment 2 at right turn on Path
Segment 2 – 20 merkins & 20 sandbag squats; Front carry sandbag to segment 3 at corner of bathroom
Segment 3 – 20 merkins & 20 sandbag squats; farmer carry sandbag switching hands as needed to Watt Rd. field
At Watt Rd. Field – Sandbag Toss
Drop all coupons and rucks at the end line and get a battle buddy with 1 – 60# sandbag.
Round 1 – Battle Buddy 1 starts tossing the 60# sandbag down the field. Battle Buddy 2 – runs a lap around the field (no ruck) when his lap takes him to the coupon pile, do 20 ruck curls then catch up to BB 1 and switch. BB 2 begins his run at the switch, makes his lap, does his curls and catches up to BB 1. Continue tossing sandbag the length of the field and back.
Audibled to running half laps of the field cause the tossing went too fast.
Round 2 – Rucks on. Battle Buddy 1 sandbag tosses down the field. Battle Buddy 2 does 10 ruck merkins, then bear crawl (ruck on) to catch BB 1. Battle Buddy 2 starts tossing the sandbag while BB 1 does 10 ruck merkins, then bear crawls to catch up. Repeat the switching and tossing until you go down the field and back.
If there is an odd # of PAX then the odd man can join a team or he can toss the sandbag 10 times, then do the exercise and continue tossing.
DORA’s – get a battle buddy. Each team needs 2- 60# sandbags and a strap or rope. Clip the 2 sandbags together and clip a rope to them for a pain train Dora.
BB 1 runs to end of strap, sits down and pulls the sandbags to him. (think seated rows). Complete 2 lengths of strap and run back to start and BB 2.
BB 2 completes the exercises until BB 1 returns. Then they switch positions. Continue until all reps are completed. No ruck required if running to the sandbags.
Cumulative counting for the exercises. The exercises are:
- 100 Lion kings – ruck or sandbag
- 200 ruck curls
- 300 ruck swings
If there is an odd # of PAX then the odd man can join a team or he can do the sandbag rope pulls, run back to start and do the exercises and switch when he sees fit. Cut all reps in half.
MARY:
COUNT-OFF & NAME-O-RAMA
CIRCLE OF TRUST/BOM: