WARMUP: Short ruck, stretch, merkins, F3 credo/mission statement/core principles
THE THANG: Rucked up and took a lap around the track stopping at each 1/4 post for ruck exercises. PAX partner carried sandbag between stops. Exercises included rucks pulls, ruck curls, OH press, squats, ruck up flutter kicks, horizontal ruck hold, and ruck press. Took turns solo rucking up backside hill with sandbag while partner did ruck presses. Partner wheel barrows up stairs and step ups to finish.
MARY: AH’s
ANNOUNCEMENTS: SNF and dumb stuff
COT: Aisle 7, Duggar, and YHC.