March 10, 2020

The Sands of Time

THE SCENE:
Warm and wet. I showed up at 5:29 to see Tremor tossing his keys securely in the muffler before rucking up and moseying to the covered pavilion

F3 WELCOME & DISCLAIMER
Did this on the way to pavilion.

WARM-O-RAMA:

  • 20 x rucked SSH
  • 10 x rucked Merkins

THA-THANG:

Circle up, rucks on, around 60# sandbag. Sandbag exercise is the timer. PAX around work until completely around circle

Round 1

  • Sandbag exercise: Burpee to overhead x 10
  • Ruck exercise: Overhead hold

Round 2

  • Sandbag exercise: Front Squat x 10
  • Ruck exercise: Merkins

Ruck run 400m

Round 3

  • Sandbag exercise: Clean x 10
  • Ruck exercise: Hold plank

Round 4

  • Sandbag exercise: Overhead Press x 10
  • Ruck exercise: Step Ups

Ruck run 400m

Round 5

  • Sandbag exercise: Burpee to overhead x 10
  • Ruck exercise: Hold plank

MARY:

  • 20 x V-Ups
  • 20 x box cutters
  • 20 x reverse box cutters
  • 5 rounds of stoplights (green: feet 6 in off ground; yellow: legs up two foot; red: legs perpendicular to ground)
  • Dealers choice
    • Tremor – 15 x Nolan Ryans
    • Speedy – 15 x knee to chests from plank
    • Soybean – shoulder taps until time

Ruck back to flags

COUNT-OFF & NAME-O-RAMA:
4 Pax – Speedy, Tremor, Soybean, Chuck E. Cheese

CIRCLE OF TRUST/BOM:
Be prepared for things to go wrong so you can handle them.

MOLESKIN:
A muffler is not a great place to store your keys.

ANNOUNCEMENTS:
Read slack.

QIC:
Chuck E. Cheese
Workout Date:
03-10-2020