DATE: 2023-01-17
AO: Delphi
Q: Hightower
PAX: Pop Fly, Nano, Ashe, Rambler, Juneau, Glee, Peanuts, I-Beam, Doodles FNGs: None
COUNT: 10
WARMUP:
Ruck mosey pace with stretching.
Picked up pace, shuffle end zones & walk long sides.
THE THANG:
Ruck EMOM: 1 min shuffle & 1 min walk. Stop after each loop for: Round 1: 20 Curls
Round 2: 20 Squat, press
Round 3: 20 ruck swing
Relay crawl with ruck. Split the group into 2 teams. Stack all rucks at end zone. Each team runs to spread out length of field. First guy bear crawl 1 ruck at a time to next guy, then runs back. Next guy crawls ruck to next guy, then runs back. Rinse & repeat, first team to get all rucks to far end line wins.
MARY:
50 LBC’s
ANNOUNCEMENTS:
GTE Sign up
COT:
Pushing yourself to find those moments of being uncomfortable, that’s when we grow, learn & develop.
F3 The Capital 