F3 Gold Rush
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I Thought we did 10 Counts??
April 09, 2021
Bartman by Bartman

I Thought we did 10 Counts??

QIC: Rapid

18 PAX in Attendance:

  • ConAir
  • Ponch
  • Fanny Pack
  • Mudslide
  • Chicken Little
  • Package
  • Dome
  • Rapid
  • Happy Meal
  • Foghorn
  • Vespa
  • Bilbo
  • Chuck-E
  • KJV
  • LockSmith
  • Hall Pass
  • Plunger
  • Horry

The Thang:

  • Tabata Workout with 48 seconds on and 8 seconds off
    • First set of exercises
      • 1. Ruck Mtn Climbers
      • 2. Ruck Squats
      • 3. Ruck Merkins
      • 4. Ruck Swings
      • 5. Ruck Thrusters
      • 3X
  • 2 min Mosey to Tennis Courts
    • Second set of exercises
      • 1. Ruck Situps (Ruck overhead with Situp)
      • 2. Ruck Overhead Press
      • 3. Ruckees (Burpees with Ruck in front of you)
      • 4. Ruck Flutter
      • 5. Jump over Ruck
      • 3X
  • 2 min Mosey to Flags
    • Third set of exercises
      • 1. Ruck Steps Ups
      • 2. Ruck Star Jumps
      • 3. Ruck Merkins
      • 3 X
  • Finished as most of us were out of breath and we did 14 Merkins

COT:

  • Count-a-Rama
  • Name-a-Rama
  • Annnouncements: Powerhouse Launch April 10, F3 Gold Rush Convergence April 17
  • Ball of Man
Posted in The Forge
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