WARMUP:
Ruck up
SSH
Little baby ankle circles
Sun Gods
Michael Phelps

THE THANG:
Part 1 – Time Hacking
Goal was a 4 minute quarter mile
30# kettlebell sandbag was carried and passed around amongst the PAX

Round 1 – time hack missed. Penalty- 5 man makers
10 flutter kicks in cadence with ruck held over head
10 squats in cadence with ruck on

Round 2 – time hack missed. Penalty- 5 man makers
10 WW3 sit ups in cadence
1 minute AMRAP HR Merkins

We then rucked to the bottom of the big hill. Held air chair on the six. When six was in we made our way halfway back up the hill in preparation for Part 2.

Part 2 – Bear With Me
10 count bear crawl followed by an exercise.
Exercises: 10 squats, 10 merkins, 10 ruck high pulls, 10 2 ct flutter kicks ruck over head), 10 2 ct mountain climbers.
Made it through 7 exercises until we needed to head back to the flag.

MARY: none

ANNOUNCEMENTS:
Catbox/WarTowne/Woodshed convergence & 3rd F
22 for 22

COT:
Conversation about what it means to be an alpha male. The focus on providing for our concentrica (Ms & 2.0s) and push for personal growth.

Also discussed living our personal testimony daily.