Sand Bag Relay

THE SCENE: Sunny, Steamy, too hot, but alas
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

  • SSH x 15 ic
  • ImpWalk x 15 ic
  • Merkins x 5 ic
  • Arm Circles x 10 ic each direction
  • SSH x 15 ic
  • ImpWalk x 15 ic
  • Merkins x 10 ic
  • Arm Circles x 10 ic each direction

THA-THANG:

  • Mosey around the Kitchen to the Benches for 15x Irkins-Dips-Derkins Rinse & Repeat
  • Mosey back via Hill for Sand Bag Relay
  • Sand Bag Relay
    • Front of line person runs 50 yards w/ bag & return to line
    • When you return, 15 Burpees, then go to back of line
    • While you wait, rotate each time someone goes between plank & ankle grab squat
    • 6 rounds: 15 burpees, 15 BBSUs, 10 burpees, 10 BBSUs, 5 burpees, 5 BBSUs
    • After first line finishes all 6 rounds, Plank Till All In
  • With remaining Time, circle up holding Al Gore passing Sand Bag, when you receive Sand Bag – squat 5 times and pass clockwise until everyone gets a turn, we got 6 rounds

MARY:

  • LBCs x21
  • LOLs Right side only x 10

COUNT-OFF & NAME-O-RAMA
12 including 1 Willy Loman (Bumper from F3 Columbus)

CIRCLE OF TRUST/BOM:
YHC spoke to recent realization of loneliness despite connectedness. YHC is gifted at connectedness and may pride himself to point that doesn’t realize lack of depth with many contacts. Proximity and Time & intensity is key to 2nd F; Appreciate those things amidst other areas of life  and lean in. Examine areas of strength that you possess and don’t be too proud. 

MOLESKIN:
YHC was excited to break in 60 lb sandbag acquired during the 4th of July GoRuck sale using birthday gift card money. Said sandbag was indoctrinated well and washed in the sweat of 12 High Impact Men. Appreciated the fellowship of Bumper (visiting from Columbus, OH & a former Memphian!) who was in town moving his daughter to a new apartment. 
ANNOUNCEMENTS:
PM Ruck for All 3 F’s: 8:30pm meet @ Dirty Crow Inn & we’ll hand out waters
GrowRuck

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