THE SCENE: 82* and humid as crap
F3 WELCOME & DISCLAIMER
Ruck up and grab two 60 lb sandbags. Walk over to bridge where we have Swanson’s log stored and grab it as well. Everyone gets to carry something. Head up towards the L&N building and up the stairs to reach Western Avenue. Head west toward the Emerald Youth soccer fields. Swap the log for a sandbags at the halfway point and continue on to the soccer field. Ground everything once there.
Continued warm up thanks to Pfeiffer, we did 10 three count merkins, rushed to the 50 yard line, 10 three count merkins, rushed to the opposite base line, 10 three count merkins, rushed to the 50 and then walked back to the near side where our coupons were. Three count merkin begins laying prone, go up halfway and pause, go to the top and pause, go down halfway and pause, back to prone. Pausing hurts in case you were wondering.
Two ruckers perform log PT while the other two bear crawl sandbag drag to the 18 yard box, turn and come back, then do 3 cling and press explosions with the sandbags (cling and overhead press but launch the bag and step back, let it hit the ground and start next rep). Log PT as follows:
- Bench press: place rucks on your chest (no straps) and lay the log across your ruck. Together with your partner bench press the log 10x
- Curls: just partner curl with log 10x
- Ground up and over: pick the log up from the ground and shoulder it, OH press and down to the other shoulder, OH press it back to original side then lower it back to the ground 10x
Repeat this through doing log PT and bear crawls twice. I gave everyone the option of rucking with the log or doing more log PT, we decided to stay for more PT.
With same partners (poor Swanson got stuck with me the whole time), burpee sandbag toss back and forth until the other pair finishes their log exercise. New log exercise begins with PAX laying on your six with ruck on your feet, log across your chest. Bench press the log, do a sit up with the log, OH press the log, then back down. 10x and swap with burpee bag throw. Again, repeat through twice.
Ruck and log up, head back the way we came. Once back to the bridge, we put the log back to bed and finish the last few minutes with just sandbags and covered a little more distance, swapping every 2:30. I know by the time we got back, I was drenched from sweat.
COUNT-OFF & NAME-O-RAMA
4 weirdos: Amazon, A Rod, Swanson, Abort