THE SCENE: Upper 30s… Otherwise unremarkable.
F3 WELCOME & DISCLAIMER
Quick warmup lap around the park – 5 HIMs sharing 2x 60lb and 1x 40lb sandbags… no shoulder carry allowed. Front, suitcase, etc…
After the warmup lap, carry sandbags up to the turf field.
Circle Burps (Ruck on)
Stand in a close circle with one 60lb bag.
Pass bag around the circle.
One burpee immediately after you pass the bag.
Try to be back up before your neighbor throws the bag your direction…
10x around the circle each direction
Sandbag Pull-through line (Ruck on)
Plank side by side along the top of the penalty box, 60lb bag on the corner.
Pull through along the line.
As soon as you pull, get up and go to the front of the line.
Repeat across the penalty box, then reverse at the other end and come back.
160lb Pain Train (Ruck on)
Fasten all 3 sandbags end-to-end. Hook to ruck molle with tow strap.
Bear crawl width of field, towing sandbags.
Bernie back, dragging sandbags by strap.
Waiting PAX repeat 10-10-10 Merkins, Squats, and Curls
Cool-down by finishing up the lap around the park.
COUNT-OFF & NAME-O-RAMA
CIRCLE OF TRUST/BOM:
Be well, do good work, and keep in touch. And don’t sexually harass your coworkers.
The day started with some grumblechatter about the no-shoulder-carry lap. Fortunately or unfortunately, that was forgotten after the Pain Train…
Upcoming events: Butters Q tomorrow!