GET SWOLE SESSION!

THE SCENE:
Perfect morning for PAX’s to gather in the Gloom!

F3 WELCOME & DISCLAIMER:
Done

WARM-O-RAMA:
Carried rucks and sandbags to the track

THA-THANG:
Round 1 (10 min)
Rinse and Repeat for time
Pull-ups  x 5
Sprint
Sandbag curls x 10

Round 2 (10 min)
Sandbag toss around the track

Round 3
45 sec work 15 sec rest( 2 Rounds of each exercise)
Curls w/ ruck or sandbag
Reverse Lunges w/ ruck or sandbag
Squats w/ ruck or sandbag
LBC
Lunges w/ ruck or sandbag

Round 4 (3 min)
Merkin burnout with ruck until failure

MARY:
LBC x 50

WWI x 10

COUNT-OFF & NAME-O-RAMA:
Moneyball, Speaker, Paper Cut, Prince Ali, Choker, Old Man Hitch, Beauty Shop, FNG(Boo-Boo)

CIRCLE OF TRUST/BOM:
Life will add weight on to your back. Keep caring it because others are depending on you to keep going.

MOLESKIN:
Prayer Request – Soybean’s Mother, Trey (friend of Beauty Shop), Landline, Moneyball’s son