QIC: Hambone
PAX: Vegemite, Kangaroo Jack/Mac (FNG), Spider Bite, Black Lung, Pop-a-Lock (Nebraska), FTTAL, Deep Dish, Jeweler, Bad Boy, Crawfish, Bicentennial Man, Big Stick
Abstract:
The Saturday men of F3 Nashville posted to see what an hour of working out would do to their bodies, minds, and souls.
FIRST:
SSH IC x 20
Toy Soldier IC x 14
Merkins IC x 10
IST IC x 15
Squats IC x 17
Merkins IC x 20
Grab the sandbag and rucks. Mosey out a bit and back the parking lot.
SECOND:
Grab the sandbags and repeat the cycle:
Decline Merkins x 10
Decline Merkins x 10
Dips x 20
Dips x 20
Sandbag Squat x 30
Ruck Lung x 30
Ruck Overhead Press x 30
THIRD:
Split into two teams of 6 or 7 and head to the hill. Run up the hill with ruck. Losing team selects a member to mosey up and back with the sandbag
FOURTH:
Sick Cycle
3 Sets:
Seal Claps x 20, Overhead Claps x 20
Run
3 Sets:
Merkins x 10, Air Press x 15
Run
3 Sets:
LBCs x 20, Low Flutter x 20
Run, drop sandbags at parking lot, head to back side building for Mary.
Return Home.
Done.
NMM:
Prayers for the F&F of Bad Boy and Jeweler. Prayers for the Pax for guidance throughout the week.