THE SCENE: 65 degrees and awesome
- Pre-Ruck 4 Rounds of following exercise. Last round to be completed in under 5 minutes. All exercises performed with ruck.
- 20-8 count Man Makers
- 20 sit-ups
- 20 thrusters
- 20-4 count flutters
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
Baby Arm Circles X 15 ED EA
Imperial Squat Walker x 15 IC
Plank Push-up x 20 IC
Overhead Clap x 30 IC
THA-THANG: Mosey to track/football field
Stair Lunge: Lunge up stairs of bleachers one leg at a time. At each stair do one squat then step with next leg.
No Mercy Mile: 3 Rounds = 400 m BC, 400 m lunge, 100 merkin
- Start at mid-point of track
- Jog to turn 1 then bear crawl to exit of turn 2
- Jog to mid-point of backstretch and perform 25 merkin
- Jog to turn 3 and lunge to exit of turn 4
- Jog to start point and do 25 squat
MARY:
8 Count Man Makers x 10 IC
Flutters x 20 IC
Hello Dolly x 20 IC
COUNT-OFF & NAME-O-RAMA
CIRCLE OF TRUST/BOM:
As was learned this past weekend during GORUCK Tough and Light events, it is important to know the names of your teammates. Even though F3 was the majority of men at Tough we had to think about each others hospital name. We learned in the events that it is important to know the people’s names around you so that you can address them and ask them for help or just talk. As the Cadre told me at the end of the event “it is hard to be an a-hole to someone if you know their name”. And it is. Take time to know the people around you and remember their names.
MOLESKIN:
ANNOUNCEMENTS:
