DATE: 2023-01-13
AO: Aerie
Q: Rocketman
PAX: Renaissance, Lonestar, Passport
FNGs: None
COUNT: 4
WARMUP:
SSH
Imperial Walkers
Windmills
Michael Phelps
THE THANG:
Ruck to the track with extra coupons
2 x ROUNDS
12 x Weighted Push-Ups
12 x Overhead Ruck Squats
Ruck shuffle a lap
2 x ROUNDS
12 x Bent Over Rows
12 x Ruck Push-Press
Ruck a lap
2 x ROUNDS
12 x Ruck Plank Pull-Throughs
12 x Ruck Weighted Sit-Ups
Weighted ruck back to the flag
ANNOUNCEMENTS:
– Feb 11, Heavy Ruck @ Manassas
– Feb 16, potential for a Brew Run
– March 23-25, GTE 35 The Capital
COT:
“If you look for truth, you may find comfort in the end; if you look for comfort you will not get either comfort or truth only soft soap and wishful thinking to begin, and in the end, despair.” ― C.S. Lewis
Seek truth this day, brothers!
F3 The Capital 