MACV – SOG Workout – Shuttle Runs – Walls Sits
THE SCENE: Muggy
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
Insert information about the warmup.
THA-THANG:
MACV – SOG Workout – for time
- 50 No push up Burpees – Ruck on if going for patch
- Next 2 rounds of the follow exercises
- 12 – Ruck or CMU Swings
- 32 – Merkins
- 12 – Ruck or CMU Swings
- 32 – BBSUs
Next – We shuttle runs, split into 2 teams as one PAX carried their Ruck or CMU across the parking lot while the rest of the team lead the rucks over head 2 rounds, 2 rounds of holding plank.
Finally we finished of with wall sits where we partnered up and used each other as the wall.
MARY:
No time
COUNT-OFF & NAME-O-RAMA
8 – PAX – Sleep Number, Gym Shorts, Carport, Woodpecker, Orange Julius, Miracle Ear, Potter, Croissant
CIRCLE OF TRUST/BOM:
With school starting the routine is chainging, hopefully it’s a smooth transition. But if it’s not, and stress level rise look for ways to help out and lead your family.
MOLESKIN:
I finished the MACV-SOG workout under 19 mins. which I thought was great since if felt like my heart was going to jump out of my chest.
ANNOUNCEMENTS:
City ruck is tonight.
2 year anniversary for F3 Memphis is Aug 17th at the Mothership. Try to make plans to attend. If we hit a certian number Soybean will do something. Should be good.
