Ruck A Little, Run A Little

• THE SCENE: A cool 70 degrees

F3 WELCOME & DISCLAIMER

Given and disclaimed

WARM-O-RAMA

SSH x 15 IC

Arm Circles x 10 IC

Imperial walkers x 15 IC

Squats x 15 IC

Windmills x 10 IC

THA-THANG:
PAX partnered up. Both PAX performed 20 overhead ruck squats, 20 ruck curls, 20 flutter kicks, and 20 ruck thrusters. PAX 1 the  farmer carried rucks one direction around track, while PAX 2 ran the other direction and caught PAX 1. PAX 2 then farmer carries rucks one direction, while PAX 1 ran the other direction and caught PAX 2. All the above was rinsed and repeated for 5 rounds.

PAX then rucked 1.5 miles around campus.

MARY:
Ruck to shoestrings x 15 IC

Big boy sit-ups x 15 IC

Jane Fondas x 15 IC (each side)

Hollywood side crunch x 15 IC (each side)

COUNT-OFF & NAME-O-RAMA

4 PAX: Soybean, Blart, Park Bench, and Bruce Wayne

CIRCLE OF TRUST/BOM:
Colossians 3:23 “Whatever you do, work at it with all your heart, as working for the Lord, not for human masters.”

Proverbs 10:4 “Lazy hands make for poverty, but diligent hands bring wealth.”

MOLESKIN

4 PAX beat the fartsack and put in some work.

ANNOUNCEMENTS:
Eli Grow Legacy 8K 11/3/18 at 10am at Tullahoma High School