WARMUP: casual mosey, side straddle
Hops, weed pickers, baby arm circles and hand release merkins
3 count up, 1 count pause, 3 count down sandbag overhead press.
2:1:2 hand release merkins
In the middle we did bear crawls and eventually lunges
Painz- tempo run 2 laps
Tempo run 1 lap.
Ruck back on- tempo pace 1 lap
Retrieved our sandbags and planked on the 6
6man- exile- prayers for him and his family. He is laying bricks and guard rails to prepare him for the task ahead.
ANNOUNCEMENTS: speed for need
Prayers: python for healing
COT: creamer, tea, and coffee. Great mumble chatter after.
Thank you to the men of Broadway. This begins my second year with F3 and it has made me a better man in every aspect. Thank you for being the iron I’m which I sharpen myself against.