THE SCENE: A crisp 25F F3 WELCOME & DISCLAIMER Given WARM-O-RAMA: SSH x 25 IC Merkins x 10 IC Good Mornings x 10 IC THA-THANG: Circuit #1: PAX circle up. Sandbags and rucksacks were assigned an exercise. Each station was worked for 3 secs each for one round. Exercises were deadlifts, cleans, curls, swings, overhead presses, and squats Toss…
THE SCENE: A windy 39F F3 WELCOME & DISCLAIMER Given WARM-O-RAMA: SSH x 20 IC Slow Merkins x 10 IC Slow Squats x 10 IC Arm Circles x 10 IC (CW & CCW) Capri Laps THA-THANG: *carried sandbags over to pull-up bars* Supersets: 3 rounds of 10 reps of each superset. (1) Pull-ups/Bent over rows (2) Dead lifts/High pulls…
THE SCENE: 60F, wet and rainy F3 WELCOME & DISCLAIMER Given. Rucks worn throughout Warm-o-Rama and Tha Thang WARM-O-RAMA: SSH x 25 IC Arm Circles x 10 IC (CW and CCW) Mountain Climbers x 15 IC Good Mornings x 10 IC THA-THANG: Circuit – 2 rounds of 20 reps of each of the following with a lap around the…
THE SCENE: 39F F3 WELCOME & DISCLAIMER Given WARM-O-RAMA: SSH x 25 IC Arm Circles x 10 IC (CW and CCW) Slow Squats x 10 IC Good Mornings x 10 IC THA-THANG: We rucked approximately 3 miles. MARY: Ruck Flutterkicks x 15 IC Hello Dollies x 15 IC Ruck to Shoestrings x 10 OYO COUNT-OFF & NAME-O-RAMA: 5 PAX:…
THE SCENE: Dark and early F3 WELCOME & DISCLAIMER Given WARM-O-RAMA: SSH x 10 IC HRMs x 10 OYO SSH x 10 IC HRMs x 10 OYO SSH x 10 IC HRMs x 10 OYO THA-THANG: Rucked to Audubon Park and back (~2.7 miles). Completed an additional 70 HRMs at various stops along the route. MARY: Ruck Flutterkicks x…
THE SCENE: A chilly 53F F3 WELCOME & DISCLAIMER Given WARM-O-RAMA: SSH x 25 IC Imperial Walker x 15 IC Slow Squat x 15 IC Arm Circles x 10 IC (CW & CCW) Good Mornings x 10 IC THA THANG ROUNDS PAX partnered up on one end of the parking lot with a sandbag, CMU, and rucksack. Partner 1…
THE SCENE: A crisp 70F F3 WELCOME & DISCLAIMER Given WARM-O-RAMA: SSH x 20 IC Merkins x 5 IC Arm circles x 10 IC (CW & CCW) Slow Side Lunge x 5 IC (each side) Good mornings x 10 IC THA-THANG: *carried sandbags and rucksacks to concrete pad* Weight Circuit #1 Placed sandbags and rucks in a circle for…
THE SCENE A cooler 84F F3 WELCOME & DISCLAIMER Given WARM-O-RAMA: SSH x 20 IC Imperial walkers x 10 IC Slow side lunges x 5 IC (each side) Arm circles x 10 IC (CW & CCW) Good mornings x 10 IC THA-THANG: CMU Dora Pax partnered up and completed the following: 100 CMU swings, 150 CMU curls, 200 CMU…
THE SCENE: A muggy 80F F3 WELCOME & DISCLAIMER Given WARM-O-RAMA: SSH x 20 IC 8-count bodybuilders x 10 IC Overhead side lunge x 5 IC (each leg) Deadlift x 10 IC THA-THANG: Ruck 2 laps Perform 25 swings, 25 presses, 25 squats, and 25 curls. Then ruck a lap. Rinse and repeat. Hold plank til all in. Ruck…
