July 31, 2019

The Barracks

Barracks, Uncategorized, Weekday

THE SCENE: mild
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
30 SSH, 15 ARM CIRCLES, NECK STRETCH CIRCUIT, 10 SQUATS, 10 LUNGES, HIP CIRCLES, 10 MICHAEL PHELPS
THA-THANG:

LADDER 1

  • 3X15 YDS – 60# SANDBAG PULL
  • 15X 35# OVERHEAD PRESS
  • 20X 25# FRONT RAISES
  • 16X 60# SANDBAG LUNGES
  • 4X 10 SECOND DEAD HANG & STRICT PULL-UP

30 HAND RELEASE MERKINS OYO

LADDER 2

  • 3X15 YDS – 60# SANDBAG PULL
  • 15X 35# OVERHEAD PRESS
  • 20X 25# FRONT RAISES
  • 16X 60# SANDBAG LUNGES
  • 4X 10 SECOND DEAD HANG & STRICT PULL-UP

20 HAND RELEASE MERKINS

LADDER 3

  • 3X15 YDS – 60# SANDBAG PULL
  • 15X 25# CURLS
  • 16X 60# SANDBAG BENT ROW
  • 15X 35# OVERHEAD PRESS

10 HAND RELEASE MERKINS

MARY:
NO TIME
COUNT-OFF & NAME-O-RAMA
4 PAX (0 FNG): Hitch (QIC), Bookworm, Toms, Tomb Raider
CIRCLE OF TRUST/BOM:
Sometimes the objective is to complete a task. Sometimes the objective is to complete a task IN A SPECIFIC WAY. Take care to recognize when method matters.
MOLESKIN:
Toms 2.2 is having eye surgery. Throw up a prayer to the sky Q.
ANNOUNCEMENTS:
Memphis CityRuck is coming. Sign up darn it.

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