May 6, 2019

The Barracks

THE SCENE: 55 degrees
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

Ruck w/ Sandbags from parking lot to launchpad
THA-THANG:

200X TEAM RUCK, TRAVEL to the Pull-Up Bars

10X OYO PULL-UPS w/ Ruck

10X OYO DIPS w/ Ruck

10X OYO SQUAT, AIR w/ Ruck

200X TEAM RUCK, TRAVEL to launchpad (pick up sandbags)
3 PAX v 3 Bags: Hitch-80#, Shoestring-60#, Soybean-60#

400X TEAM RUCK, TRAVEL to Tower of Terror

25X OYO THROWS Ramp 1

25X OYO CARRY Flat 1

10X OYO SQUAT, AIR w/ Ruck

15X OYO THROWS Ramp 2

25X OYO CARRY Flat 2

10X OYO SQUAT, AIR w/ Ruck
Hitch drops the 80# – 3 v 2

10X OYO THROWS Ramp 3

25X OYO CARRY Flat 3

10X OYO MERKINS w/ Ruck

10X OYO THROWS Ramp 4

25X OYO CARRY Ramp 5

10X OYO MERKINS
Soybean drops the 60# – 3 v 1

10X OYO THROWS, OVERHEAD Ramp 5

250X OYO CARRY – pick up bags
3 v 3: Hitch-60#, Shoestring-80#, Soybean-60#

400X TEAM RUCK, TRAVEL to launchpad
3 v 3: Hitch-60#, Shoestring-60#, Soybean-80#

MARY:
No time
COUNT-OFF & NAME-O-RAMA
3 PAX (0FNG): Hitch (Q), Shoestring, Soybean
CIRCLE OF TRUST/BOM:
Sandbags remind us of our responsibilities. They can be heavy and cumbersome. This is why we train with brothers, encouraging one another, and at times share each others burdens.
MOLESKIN:
F3Memphis sucks at Ruck-ups more so than we suck at pull-ups.
ANNOUNCEMENTS:
Service Rucks
Memorial Day Convergence @ the Barracks