THE SCENE: 51 and chances of rain but not really until the last 5 minutes but just for a few seconds…….:)
F3 WELCOME & DISCLAIMER
Standard Warm up loop to the school and back stopping once for 20 merkins/ 20 squats
- DORA inspired workout called BURBS. partner up, Pax 1 does exercise while P2 is running a lap, switch…cumulative total for reps between partners
- 100 B.odybuilders
- 125 U.pright rows
- 150 R.uck rows. Bend over with back as parrell to ground as possible and for rows with the ruck/ RUCK ROWS
- 175 B.ig boy sits up with ruck on front as high as possible on chest
- 200 S.quats with ruck on back
Once completed above, stayed as partners for heavy ruck carry. P1 carries sand bag while P2 carries the twins (2-50lb buckets). Switch when partner can not carry the twins any longer. Do this for just under a mile/ main loop. Once we got back, we had 4 minutes. We ran to Lovers lane, bernied up lovers lane and back to AO.
TOTAL work out included 4.5 miles of distance covered with LOTS of reps and a dash of good livin at the end!
Insert information about any additional post-THANG work (if applicable).
COUNT-OFF & NAME-O-RAMA
7 Mother ruckers
CIRCLE OF TRUST/BOM:
Insert the WORD here.
Today was a good mix of mumblechatter, cardio, and suck!
Insert information about upcoming events, 2nd or 3rd F opportunities, and any other announcements.