F3 Knoxville

[westhillsotb] 6 points of hades

Ruck
AO: westhills-ruck-otb
Q: Lizzy
PAX: Steam, Spellcheck, Single (Ryan Chambers), Gibbler, Humper ( Sam Hartness )
FNGs: None
COUNT: 7
WARMUP:

Baby arm circles
Tempo squats

THE THANG:
Mosey to top of the big hill. 10 mountain climbers then come back and 3 stations with two exercises.

Station 1 squat thrusters with sandbags (5)
Squats with sandbags (5)

Station 2 merkins (10)
Burpees (10)

Station 3 lunges (15)
Carolina dry docks (15)

Wash and repeat

MARY:

Jokers (3)
Run with ruck to top of big hill
ANNOUNCEMENTS:
Marine Corp mud run coming up

COT: