April 19, 2019

Squats & Sandbags

Levee, Uncategorized, Weekday

THE SCENE: Wet & Windy
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

  • 20X IC SSH
  • 10X IC DAISY PICKERS
  • 10X IC MERKINS
  • 10X IC SQUAT, AIR
  • 15X IC SHOULDER CIRCLES

THA-THANG:

200X TEAM MOSEY, TRAVEL

  • 10X IC SQUAT, AIR
  • 5X IC SQUAT, SPLIT
  • 10X IC SQUAT, AIR & LOADED X4

200X TEAM MOSEY, TRAVEL

10X CIRCUIT 60 SECONDS

  • 10X OYO BBSUs
  • 10X OYO CAROLINA DRY DOCKS
  • 20X OYO SSH

2X SQUAT LADDER

  • 5X IC SQUAT, FRONT-LOADED
  • 5X IC SQUAT, OVERHEAD
  • 5X IC SQUAT, OVERHEAD
  • 5X IC SQUAT, OVERHEAD
  • 5X IC SQUAT, BACK-LOADED
  • 5X IC SQUAT, BACK-LOADED
  • 5X IC SQUAT, BACK-LOADED
  • 5X IC DEADLIFT
  • 5X IC THROWS
  • 100X OYO MOSEY, TRAVEL

MARY:
SPRINTS & SQUATS
COUNT-OFF & NAME-O-RAMA
16 PAX (0 FNG)
Moneybags, Black Diamond, Mudpants, O Positive, Bruce, Watchita, Shoestring, Captain Obvious, Rabbit, Hot N Ready, Anklet, Ike, Webelo, Coach K, Halpert, Hitch
CIRCLE OF TRUST/BOM:
As men, at times, it is good to be able to turn our emotions off and go to work.
It is important to remember, however, that we must not leave our emotions turned off for our families. Be present and available to your M, shorties, and shield lock.
MOLESKIN:
A wet sand bag weighs more than a dry sand bag.
ANNOUNCEMENTS:
Brew Ruck is coming.
SOS Clean-Up on May 4th (Handsy).
Ruck Club callout at mothership.

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