AO: RuckHill

When: 09/02/2021

PAX:

Number of Pax: 8

Pax Names: Finkle, Gandalf, Hummer, Lawn Boy, Nuke, Scully, Sunshine, Woody,

Number of FNGS: 0

FNG Names:

QIC: Woody


The BackBlast:

Conditions: Drizzle and breeze, but good temps.

Warmarama: Side straddle hop – 10, Through tunnel – 10 in cadence, arm circles (forward and back) 10 in cadence, Michael Phelps – 10 in cadence

The Thang:

Ruck to first bench, string of pearl exercise at first bench then at every other bench.

  1. Merkins – 15
  2. Merkins – 15, Squat jumps – 10 (modify as necessary)
  3. Merkins – 15, Squat jumps – 10 (modify as necessary), deltoid lifts (hold ruck out, arms stretched) – 5
  4. Squat jumps – 15 (modify as necessary), deltoid lifts – 10, Triceps ruck lifts – 5,
  5. deltoid lifts – 15, Triceps ruck lifts – 10, Core twists (hold ruck out, arms stretched, rotate from right to left) – 5
  6. Triceps ruck lifts – 15, Core twists – 10
  7. Core twists – 15

Announcements

  • Labor Day Convergence – Monday, September 6, 7-8am @ Bennet’s Creek Park (Hyzerbomb Location).
  • F3 Hampton Roads 5 Year Anniversary – November 5th/6th; Friday night banquet & Saturday beatdown/festivities. Mark your calendars
  • F2 – Sep 18th at Happy Gilmore’s, poker sign-up on google doc.

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F3 Hampton Roads