November 25, 2020

Wet Bags

THE SCENE:
60F, wet and rainy

F3 WELCOME & DISCLAIMER

Given. Rucks worn throughout Warm-o-Rama and Tha Thang

WARM-O-RAMA:
SSH x 25 IC

Arm Circles x 10 IC (CW and CCW)

Mountain Climbers x 15 IC

Good Mornings x 10 IC

THA-THANG:
Circuit – 2 rounds of 20 reps of each of the following with a lap around the track after each circuit:

120# deadlift

80# squat

60# overhead press

60# curl

60# cleans

30# ruck swings

PAX partnered up on the field. Partner 1 did 10 cleans and tosses while Partner 2 did bearcrawl drags with the ruck. Then switched. Rinsed and treated with over the shoulder sandbag tosses and reverse bearcrawl drags. Rinsed and repeated with side sandbag tosses (left and right sides) and sideways bearcrawl drags (left and right sides).

MARY:
Ruck Flutterkicks x 30 IC

Ruck Hello Dollies x 20 IC

Ruck LBCs x 25 IC

Ruck to Shoestrings x 10 OYO

COUNT-OFF & NAME-O-RAMA:
6 PAX: Bruce, Shoestring, Tomb Raider, Prince Ali, Bookworm, and Beauty Shop

CIRCLE OF TRUST/BOM:
Thankful for these guys.

MOLESKIN:
Sandbags are heavy when wet. That field is extremely wet and grassy.

ANNOUNCEMENTS:
None

QIC:
Bruce Wayne
Workout Date:
11-25-2020