March 6, 2020

Rucks and Sandbags on the Court

THE SCENE:
Mosquitos are back and I hate it.

F3 WELCOME & DISCLAIMER   

WARM-O-RAMA:

  • SSH x 20ic
  • Tempo Squat x 20 ic
  • Merkin’s x 20 ic

Grab your ruck/sandbag/CMU and head to tennis courts (.2ish miles)

THA-THANG:

Round one: 5 minute AMRAP

  • 15 ruck swings
  • Sprint to opposite end of court
  • 1 Burpee to overhead with 60# sandbag
  • If another PAX beat you to sandbag, do burpees until bag is free.

30 second rest.

Round two: 5 minute AMRAP

  • 10 ruck thrusters
  • Sprint to opposite end of court
  • 1 front squat with 60# sandbag
  • If another PAX beat you to sandbag, do burpees until bag is free.

30 second rest.

Round three: 5 minute AMRAP

  • 10 burpee ruck jump overs
  • Sprint to opposite end of court
  • 2 Overhead press with 60# sandbag
  • If another PAX beat you to sandbag, do burpees until bag is free.

30 second rest.

MARY:
Dealers Choice:

My memory has failed me but it was 10 PAX for Mary

Grab your ruck/CMU/sandbag and return to flag (.2ish miles)

COUNT-OFF & NAME-O-RAMA:
10 WolfPAX. Rainbow Warrior, Tagalong, La-Z-Boy, Innuendo, Hobo, Hot-N-Ready, Black Diamond, Marriott, Landline, Chuck E. Cheese (QIC)

CIRCLE OF TRUST/BOM:
Just like with an AMRAP, in life, your biggest limiter is yourself. Push yourself to the max and you will find overtime you can do more. In the same way, encourage your brothers to push yourself. When we support one another the threshold of maximum output is increased.

ANNOUNCEMENTS:
BrewRuck901 is upcoming. Register. DM me on Slack for more info if you need it.

Ruck Memphis has weekly events. Go to them and bring your family.

Stronger Together patches to support Nashville are available. Ask Birds-R-Real how to get one.

QIC:
Chuck E. Cheese
Workout Date:
03-04-2020