THE SCENE: a crisp 55 and BEAUTIFUL
F3 WELCOME & DISCLAIMER
Ruck a little, carrying 40# and 60# sandbags to watt road field
5 lion kings then 5 paces. Repeat for length of the field.
Do 5 reps of the exercise then 5 paces. Repeat this until reaching midfield then switch to the next exercise and repeat.
- 5 OH ruck press, ruck OH for the paces
- 5 ruck curls, wallball held ruck 90° for the paces
- 5 ruck swings
- 5 triceps extension
Finish with 5 ruck squats then 5 paces for the full field
Ruck coupons around the park to concrete bleachers for 20 incline merkins.
Continue ruck with coupons, stopping 3 times for 20 calf raises.
Insert information about any additional post-THANG work (if applicable).
COUNT-OFF & NAME-O-RAMA
CIRCLE OF TRUST/BOM:
Insert the WORD here.
Prayers for butters family dealing with sickness
Insert information about upcoming events, 2nd or 3rd F opportunities, and any other announcements.