Date: 2026-10-05 AO: Iron Giant Q: Happy Trees , PAX: Happy Trees, hambone, Dilbert, Horizon FNGs: None COUNT: 5 CONDITIONS: little cool but nice
WARMUP: good mornings Phelps Willie mays
THE THANG: F3 Ruck + Merkin Beatdown — 45 Minutes Q: Happy Trees Warm-Up — ~5 minutes 1. 25 Side Straddle Hops — in cadence 2. Good Mornings / Good Morning Stretch — 1 minute OYO 3. Willie Mays Hays — 10 each side Main Beatdown — ~35 minutes Use rucking/walking between stations to keep everybody moving. Station 1 – 20 Merkins – 30 Squats – Ruck / weighted carry Station 2 – Curl Set #1 — ruck curls; if too heavy, hold at halfway position – Lunges Set #1 — ruck on; bodyweight to modify – 60-second Wall Sit Station 3 — Core & Back – Supermans — 1 minute – Hollow Hold — 1 minute – Dead Bugs — 10 each side – Ruck / weighted carry Station 4 – 20 Side Straddle Hops – Curl Set #2 – Lunges Set #2 – Ruck / weighted carry Station 5 – 60-second Wall Sit #2 – Lunges Set #3 – Walking Curl Hold — Curl Set #3: hold the ruck around halfway through the curl position while walking Finish — ~5 minutes
MARY:
MOLESKINE:
ANNOUNCEMENTS:
COT:
PLAYLIST:
WARMUP: good mornings Phelps Willie mays
THE THANG: F3 Ruck + Merkin Beatdown — 45 Minutes Q: Happy Trees Warm-Up — ~5 minutes 1. 25 Side Straddle Hops — in cadence 2. Good Mornings / Good Morning Stretch — 1 minute OYO 3. Willie Mays Hays — 10 each side Main Beatdown — ~35 minutes Use rucking/walking between stations to keep everybody moving. Station 1 – 20 Merkins – 30 Squats – Ruck / weighted carry Station 2 – Curl Set #1 — ruck curls; if too heavy, hold at halfway position – Lunges Set #1 — ruck on; bodyweight to modify – 60-second Wall Sit Station 3 — Core & Back – Supermans — 1 minute – Hollow Hold — 1 minute – Dead Bugs — 10 each side – Ruck / weighted carry Station 4 – 20 Side Straddle Hops – Curl Set #2 – Lunges Set #2 – Ruck / weighted carry Station 5 – 60-second Wall Sit #2 – Lunges Set #3 – Walking Curl Hold — Curl Set #3: hold the ruck around halfway through the curl position while walking Finish — ~5 minutes
MARY:
MOLESKINE:
ANNOUNCEMENTS:
COT:
PLAYLIST: