WARMUP: mosey
THE THANG:
1. it came from the exicon: one PAX throws frisbee and then all PAX sprint until frisbee hits ground – then lunge walk the rest of the way. rinse and repeat. I bet Tommy Boy can throw the Frisbee over those mountains.
2. five corner death punch: corners are squats, curls, clean and jerk, bent over rows, coupon hop burpees. reps are 10 – 20 – 30 per circuit except for coupon hop burpees which stays at 5. alternate rifle carry and farmer carry between corners.
MARY: Bugs! sure to be an F3 classic. Play Pearl Jam’s greatest hit – hold 6 inches or do LBCs – do a dying cockroach every time you hear “bugs” – let the music move you.
ANNOUNCEMENTS: check out the Rucking channel for info on a Ruck tonight
COT: Prayers for children’s health, business problems, unspoken things we all have.