AO: ao_abduction
Q: Flo
PAX: ODD JOB, Disco, Flo, Go Blue, Mr. Hankie, Monsanto, Pythagoras, sirwin911, Ricky Bobby, Wiener Dog, Wiener Dog
FNGs: 1 Wiener Dog
COUNT: 11

WARMUP:
Side Straddle Hop x 20 (IC)
Copper Head Squat x 10 (IC)
Lunge walk
High knees
Butt kickers
Stretch x 2 min

THE THANG:
Sun’s Out Buns Out courtesy of rucksonparade.com
Circuit 1: Strength and Tone with Rucks (20 minutes)

Complete 3 sets of each exercise, 45 seconds on, 15 seconds rest. Wear your ruck throughout the circuit.

-Ruck Squats
-Reverse Lunges with Ruck
-Glute Bridges with Ruck
-Sumo Squats with Ruck
-Step-Ups with Ruck

Circuit 2: Plyometric Power (10 minutes)

Complete 2 sets of each exercise, 40 seconds on, 20 seconds rest. Remove the ruck for this circuit.

-Jump Squats
-Bonnie Blairs
-Box Jumps
-Lateral Jumps
-Broad Jumps

Circuit 3: Isolation and Burnout with Rucking Backpacks (10 minutes)

Complete 2 sets of each exercise, 30 seconds on, 15 seconds rest. Wear your rucking backpack throughout the circuit.

-Single Leg Dead Lift w/rucj
-Dirty Dogs
-Donkey or Zebra kicks
-Clam Shells
-Lateral Leg Raises

Finished with ten Hydro-Burpees

MARY:
American Hammer x 31 (IC)

ANNOUNCEMENTS:
-Next book club will discuss The Prince dare TBD check book-club
-last day to vote for ao_rock-n-root logo
-next Thursday 2ndf lunch
-July 26-28 F3 camping trip
-Aug 9-11 f3-forest-forge

COT:
Prayers for those traveling, Pythagoras’ M processing loss of her mother, prayers for Monsanto on his journey for a new job

It was an honor and a privilege to lead some of the finest H.I.Ms in F3 nation.