AO: rucking
Q: Scarecrow
PAX: Boondocks, Bunsen, Disco, Flo, Fruit of the Loom, Legs, Scarecrow, Anna Jarman, Ben and Sidney
FNGs: None
COUNT: 9
Introduction to F3 and GORUCK events. Covered safety, modifications, community

WARMUP:

Exercises are in cadence.

Push-ups 2 count in cadence (Ruck on) – 15 reps

Mountain climbers – 4 count in cadence (Ruck on) – 20 reps

Jumping Jacks – 4 count in cadence (slick) – 20 reps

Ruck overhead flutter Kicks – 4 count in cadence – 30 reps

Overhead Squats – 2 count in cadence (Ruck on) – 20 reps

Ruck curls – 2 count in cadence – 30 reps

Ruck shoulder presses – 2 count in cadence – 20 reps

THE THANG:

PT Session – 15 minutes AMRAP

GEAR: Each Team needs one sandbag and rucks.

400m Object Carry (take items with you)

Partner 1: 12 Sandbag Burpee Over Shoulder (this could be scaled to burpee over SB)

Partner 2: Ruck Thruster

Partner 3: Weighted Wall Sit (weight in lap)

**NOTE: Burpees are setting the pace.

After Partner 1 does 12 burpees, everyone rotates in order. Once each teammate has rotated through all four stations, you start with the 400m carry again.

5k community ruck with rotation of flag carrier and 5 rep of exercise of choice at each rotation.

MARY:

Bring Sally up/bring Sally down

ANNOUNCEMENTS:
Book club