AO: RuckHill

When: 01/06/2022

PAX:

Number of Pax: 6

Pax Names: Hawkeye, Lawn Boy, Mayhem, Scully, Sunshine, Woody,

Number of FNGS: 0

FNG Names:

QIC: Lawn Boy


The BackBlast:

Conditions: low 40s, not much wind

F3 & Covid Disclosures

Warmarama

  • The give up
  • Chinook
  • Through the tunnel
  • Abe-vigodas
  • Steve Earle (copperhead squat w/ hilbilly on 4)
  • 10 rotating lunges (5 each leg)

The Thang

Around lake, stop at every other bench for exercise

  • 10 Plank jacks
  • 10 Squats
  • 10 shoulder taps (4-count)
  • 10 lunges
  • 10 mountain climbers

Up the hill, grab rocks, put rucks back on

  • 10 squat thrusters
  • 10 arm curls
  • 10 bent over rows
  • 10 triceps extensions

Walk back to flags, rucks off

  • 10 upright rows
  • 15 kettlebell swings
  • 10 triceps extensions
  • 10 upright rows

COT

Psalm 55:22 NIV

Cast your cares on the Lord and he will sustain you; he will never let the righteous be shaken.

Announcements

2nd F lunches 

  • 14 January at JoJacks in Portsmouth at noon
  • 21 January at Mezah in Hampton at noon
  • RSVP to Moneyball
  • 2nd/3rd F Charity Top Golf Event by CT3 (Scully’s 2.0) is on Sunday, January 16. See Slack for coordinating details.

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F3 Hampton Roads