March 22, 2021
The Forge 3.22.21
- Warm up
- Plank (F3 Disclaimer, Mission, Five Core Principles)
- Arm circles (IC)
- Incline merkins (IC)
- Ruck to far baseball field (switching 60# Sandbag (SB) between PAX every ~60 seconds) ~.3 miles
- Exercise #1
- Circle of squats. PAX air squatting in circle while passing SB around. Whoever has SB does 5 curls and then hands off SB to next PAX when done. Continue until all PAX have gone. Went around circle twice, second time squats switched to calf raises “Dinghy’s”.
- 8 count body builders (IC)
- Ruck Off (repeat 2x)
- High Pull w/ Ruck – Upright row 10x (oyo)
- Ruck curls 10x (oyo)
- Ruck on
- Ruck to basketball Court (switching SB between PAX every ~60 seconds) ~.55 miles
- Exercise #2
- Circle of lunges. PAX lunging (Forward/Reverse) in circle while passing SB around. Whoever has SB does 8 bent over rows and then hands off SB to the next PAX when done. Continue until all pax have gone.
- Ruck Off (repeat 2x, second time OYO w/ 20 reps)
- Z press w/ ruck – sitting military (IC)
- Hip Thruster w/ ruck (IC)
- Flutter kicks with ruck press (IC)
- Bent over rows (IC)
- Ruck on
- Ruck back to Start (Switching SB between PAX every ~60 seconds) ~.2 miles
- Mary (Ruck off)
- Heavy Freddies (IC)
- American Hammers (IC)
- Ruck overhead sit up (IC)
- Ruck curls (20x)
- COT – CoR, NoR, Announcements, and words about sharing the load and picking up your F3 brothers.