THE SCENE: 75, soupy air
F3 WELCOME & DISCLAIMER
90# bag, 60# bag, 60# bag, 2 50# pipes
Ruck coupons to MRSA field and find a battle buddy
1 battle buddy goes across the field doing one of the following;
60# sandbag toss
60# sandbag lunges
Ruck bear crawls
90# sandbag drag (with rope)
Other battle buddy completes the following exercises and relieves his buddy and continues the movement across the field.
- 20 ruck merkins
- 20 alternating shoulder press
- 20 squats
- 20 curls
Once complete with a movement, switch to another movement until all pax have done all 4 movements across the field.
Ruck all coupons to watt rd field
Pax line up along baseline. The 90# bag and rope are on the field. 1 pax runs to end of the rope, sits down and pulls bag to them, then runs back. Next guy goes and repeats. After a while, wall ball added the 60# bag to the 90# bag for the seated rows.
Remaining pax at baseline complete exercises as called out by different guys. Some I remember:
BBS with ruck on chest
Ruck shoulder press
Flutter kicks with ruck pressed
There were others.
Ruck everything back to AO
COUNT-OFF & NAME-O-RAMA
CIRCLE OF TRUST/BOM:
Insert the WORD here.
A Rod posted with us this morning. I’m sure he was trying to scope out the competition for tomorrow morning burpee fest!! Hopefully the ruck wore him out some.
MAKE sure everyone posts tomorrow at the truck stop to complete the 7 minutes of burpees so we can beat the brickyard!