AO: Ruck It
Q: BlackDog (F3 New Bern) ,
PAX: BlackDog (F3 New Bern), Pyro, Bitcoin
FNGs: None
COUNT: 3
Warm-a-rama: YHC had a new routine based on a Spartan event. 10 primarily ruck based exercises each proceeded by a 500 meter ruck. Uncertain of the time to complete, the exercise reps and ruck distance were reduced.
The Thang: exercises: rucked reverse lunges, bent over ruck row, step-ups, WW3 sit-ups, Farmer’s Carry, Over the Shoulder Toss, Sandbag Push/Pull, Ruck Burpees with coupon plus ski machine and air bike. Since we couldn’t duplicate ski machine and air bike, an EMOM timer was set for 3 minutes for 3 Ruck Burpees throughout the workout. The Pax powered through quickly leaving a little extra time for a repeat of several of the exercises.
Q: BlackDog (F3 New Bern) ,
PAX: BlackDog (F3 New Bern), Pyro, Bitcoin
FNGs: None
COUNT: 3
Warm-a-rama: YHC had a new routine based on a Spartan event. 10 primarily ruck based exercises each proceeded by a 500 meter ruck. Uncertain of the time to complete, the exercise reps and ruck distance were reduced.
The Thang: exercises: rucked reverse lunges, bent over ruck row, step-ups, WW3 sit-ups, Farmer’s Carry, Over the Shoulder Toss, Sandbag Push/Pull, Ruck Burpees with coupon plus ski machine and air bike. Since we couldn’t duplicate ski machine and air bike, an EMOM timer was set for 3 minutes for 3 Ruck Burpees throughout the workout. The Pax powered through quickly leaving a little extra time for a repeat of several of the exercises.
Mary:no time
COT:counted,named and prayed. Special prayers for Ottoman. Quick recovery brother! Great work Bitcoin and Pyro !