Simple yet Effective

THE SCENE: 40 and wet
F3 WELCOME & DISCLAIMER: Yes
WARM-O-RAMA:
To the song, Tubthumper by Chumbawampa, start with SSH at beginning of song, then every time they say, “I get knocked down, but i get up again” do a burpee. While not doing burpees, do SSH. 27 burpees. 5,000,000,000 SSH.
THA-THANG:

Mosey to playground

20 min AMRAP

5x pullup

10x merkin

15x squat

After 20 min, run the .8 mile track

MARY:
Hello Dolly IC

Box-Cutter IC

Reverse Box-Cutter IC

ABC IC

Reverse Crunch IC

Flutter Kick IC

Heel Touches IC

LBC’s IC x infinity

COUNT-OFF & NAME-O-RAMA
5 PAX- Toms, Squeegee, Judah, Mothballs, Bookworm
CIRCLE OF TRUST/BOM:
Remember to give yourself grace today. Prayers for the family of the fire chief who passed away.
MOLESKIN:
Heard at F3: “I never thought I’d say ‘when are the burpees coming?'” and “Sucks for the guys doing The Crucible”
ANNOUNCEMENTS:
The Crucible is coming.

2/1 Long Ruck Preblast

**PHONES WITH NAVIGATION AND INSTAGRAM REQUIRED**

WHO:
This event is aimed at PAX training for a GORUCK Star Course event, but all PAX are welcome. Soybean will serve as QIC. 

WHAT:
~28 mile ruck. Bruce has created a list of way points that will be given to us at STARTEX. We’ll have 11 hours to create a nav plan, navigate to each way point, post a pic on Instagram at each point, and get back. 

We’ll take 5 minute breaks for every 70 minutes rucked.

WHEN:
Friday, February 1st @ 1800
We will start on time. Do not be late!

WHERE:
STARTEX/ENDEX: Benjamin Hooks Central Library on Poplar. Park in this section of the lot: https://goo.gl/maps/B8n2hN8yUnF2

WHY:
Build strength and endurance. Test gear, nutrition, and technology. We’ll be doing one of these long rucks every week until the Atlanta Star Course in March.

WHAT TO BRING:

  • Rucksack with a sweet patch
  • Weight (30 lbs if you weigh >150 lbs; 20 lbs if you weight <150 lbs)
  • 3L water bladder, full
  • Hydration/nutrition fuel
  • Reflective bands attached to your ruck
  • Headlamp
  • Smart phone with navigation app and Instagram
  • Extra power source is a plus
  • Candy is an additional plus

If you have any questions, hit up #ruckers or #csaup-starcourseatl channels on Slack. If you have questions about the sim, read this post again.