DATE: 2023-03-11
AO: Sandlot
Q: bogey
PAX: CableGuy, Juneau, Lazlo, Cena, Beaux, FIFA, Anchorman, Legacy FNGs: Cartel
COUNT: 10
WARMUP: SSH, Hillbillies, LBACs, MPs, Cherry Pickers, WMH, downward dog, cobra kai, WGS
THE THANG:
Round 1:
70 burpees (#thesandlot PAX joined Ruckers in completing the second half of a 130 burpee penalty incurred at start of morning Ruck. Thank u PAX!)
Round 2:
30-yd Ruck on bear crawls
20-yd ruck on (or coupon hold) lunge walks
20 ruck/coupon swings
20 ruck/coupon over head presses
20 ruck/coupon high pulls
Round 3:
With rucks on, five 2-man teams for sandbag clean and throw for 50-yd (60# and 80# bags used) Repeato for another 50-yds
Round 4:
40 ruck/coupon swings
30 ruck/coupon overhead presses
30 ruck/coupon high pulls
Round 5:
Batwings – hold arms up until recover
20 LBACs IC forward
1x 10 count
20 LBACs IC reverse
2x 10 count
20 seal claps IC
3x 10 count
20 overhead claps
1x 10 count
MARY:
50 flutter kicks IC
50 Nolan Ryans
ANNOUNCEMENTS:
Popeyes and Zeus fried chicken extravaganza
COT:
It’s the 1st F that gets us out to the gloom
It’s the 2nd and 3rd Fs that keep us coming back
Let’s go get some more men in need of F3!
F3 The Capital 