AO: Boathouse

When: 09/22/2021

PAX:

Number of Pax: 3

Pax Names: LinkedIn, Sunshine,

Number of FNGS: 0

FNG Names:

QIC: Average Joe


The BackBlast:

Warmarama

Polka – IC 10

Copperhead – IC 10

Y-T Fly – IC 5 each leg

Michael Phelps – IC 10

The Thang

Ruck up & grab a CB

Perform a movement on each end as a group and ruck with CB back and forth for 4 rounds

Movement #1 – 1/2 burpee on CB – IC 10

Ruck to opposite side of parking lot with CB

Movement #2 – CB overhead press – OMU 15

Ruck back to start with CB – complete 4 rounds

Leave CB at start and ruck along waterside for remaining 14 minutes while trying to return to flag on time.

COT

Leave a Comment

F3 Hampton Roads