DATE: 2023-07-14
AO: Aerie
Q: Rocketman
PAX: Passport
FNGs: None
COUNT: 2
WARMUP:
Bear crawl
Crab walk
Inchworms
Some stretches
THE THANG:
1. **Run one minute** or one circuit of the football field
2. **Carry the sandbag across your back 400 yards**
3. **Run 20 yards, do 2 reps of the Iron Chain exercise**
Do that five times, for a total of **100 yards of running and 10 reps of the Iron chain Exercise** .
The Iron Chain is basically a more controlled burpee. The main difference is that you walk your legs back to get into the pushup position instead of jumping them back. Then you do a pushup, then you walk them forward and stand.
4. **Carry the sandbag in the front rack or bearhug position 200 yards**
That’s one round.
Three rounds completed!
ANNOUNCEMENTS:
YJ moving day coming up the 22nd!
Brew run the first week of August!
COT:
Carry what you kill, then cook it and eat it. Practice being a man who follows through, startig in the little things (“sure, I’ll look later”) and that will lead to the big things.
F3 The Capital 