THE SCENE: Perfect weather
F3 WELCOME & DISCLAIMER: No FNG’s and warned PAX that we would be carrying railroad ties during the ruck. The big one was named Dumber and the small one was named Dumb.
Warm up with rucks off. Imperial Walkers – 15 IC, SSH – 10 IC, SSH – 10 IC Silent, 10 Penalty Burpees for not finishing together! Merkins 30 single count. Mosey around parking area to start. Rucks on for THA-THANG.
Two ruck teams carrying 1 railroad tie each for 1 lap around parking area. Halfway through 1 lap the railroad tie was moved to other PAX in the team. Once all 12 PAX made it back to start, Dumb and Dumber was gently dropped in the grass for the following PT with ruck. 10 reps on the first round and then reduced by 2 reps each round until PAX got to 4. PAX also had to Bearcrawl with ruck from start to Shovel Flag and back after round 1 and 3.
- Zercher Squat
- Overhead Weighted Situps
- Front Squat and Press
- Overhead Walking Lunge
Flutter Kicks 20 – IC , 12 Penalty Burpees
COUNT-OFF & NAME-O-RAMA
12 PAX with 1 Irish goodbye. Snowman, Woody, Slicnut, Captain Obvious, Money Bags, Roter, Harbaugh, Renfro, Pops, 10-40, Billy Blanks and Nature Boy
CIRCLE OF TRUST/BOM:
To support and encourage others
Isaiah 35:3, Encourage the exhausted, and strengthen the feeble. We all get tired and need words of encouragement to press on. Be there for your brothers and family when they need you. They get tired and need encouragement as well!
City Ruck tonight, Pops on Q at the Mothership tomorrow.