Q: Pyro
PAX: Bitcoin, Ottoman, Zalinsky the Cavalier, Pyro, Moonshine, Capt Von Trapp
FNGs: None
COUNT: 6
Moonshine and Capt Von Trapp greeted us in the park before a run.
08/24/2017 is my F3 anniversary, so it’s been 8 great years!
Without any FNGs, we jumped into some warm-o-rama in the gym before heading out for some BLASTs:
B- bent over ruck rows
L- Lunges, Baby Bjorn the ruck
A- Ruck Ups (yep, ain’t no A in there)
S- Rucked up squats
T- Triceps with the ruck
S- Seth’s Choice: Chest Press on the ground
1st stop: Corner of UPP and E Front: 3 Reps per exercise, total of 2 minutes
Ruck to stop 2: End of the new fishing pier: 5 Reps per exercise, 2.5 minutes
3rd stop: Corner of Craven and Broad, 7 reps per exercise, 3 minutes
4th stop: Corner of Craven & S Front: 9 reps per exercise, 3.5 minutes
Moderately cooked, we rucked back to the park for some Ab work in the grass by the gazebo
MARY: Joined by Moonshine and Capt Von Trapp
Rainbows over the ruck
2 touches, so 2 Burpees for penalty
A couple other ab exercises before HARD stop @ 0615
We counted, named, announced and prayed:
1. Prayers for Capt Von Trapp’s son who is having surgery this week
2. IronPax Challenge is coming! BOLO!