April 27, 2021
by Bartman
by BartmanSo…We’re Dragging Sandbags Now?
QIC: Fanny Pack
PAX :21
Attendance:
- La Croix
- Bam Bam
- Mudslide
- Chicken Little
- Chuck E.
- Tech Deck
- MixTape
- Red Light
- Khakis
- Bilbo
- Captain Hook
- ConAir
- Package
- Spirit Fingers
- Toto
- Foghorn
- Toro
- Happy Meal
- Rapid
- Tooth Fairy
- Fanny Pack
Intro:
- High Plank
- F3 Mission statement
- F3 Five core principles
- Disclaimer
Warm-a-Rama:
- SSH IC x20
- Good Mornings IC x10
- Squats IC x20
- Bear Taps IC x20
The Thang:
- Ruck to upper parking lot
- Indian Ruck to tennis courts taking long route
- Lunge Walk width of tennis court, Reverse Lunge Wall back
- Ruck to basketball court
- Pain Pillows!
- Four groups
- First team 40# bag
- Second team 60# bag
- Third team 80# bag
- Fourth team 120# bag
- Bear Crawl sand bag drag down court
- Crawl Bear sand bag drag back down court
- Teams move one bag to right; 120# team to 40# bag
- Repeato until all groups get all bags
- Second rotation: Duck Walk, Walk Duck
- Third rotation: Duck Walk, Walk Duck
- Fourth rotation: Bear Crawl, Crawl Bear
- Pain Pillows!
- Ruck sandbags back to vehicles, switching as needed
- Ruck to natural coupins
- Coupin curls while rucking
- Replace coupins
- Ruck Overhead Press while rucking
- Ruck on backwards
- Ruck up Big Boi Sit Ups OYO x20
- Ruck Chest Press IC x75 (Up/Down), or 74 (ask La Croix)
- Ruck to flags
CoT:
- Count-a-Rama
- Name-a-Rama
- Words of Wisdom
- Rapid: Consider what F3 means to you. You didn’t pay for it, yet it means something to you. Think on that; put words to that; develop that. Then, when passing your co-workers or others you care about, give away to them what F3 means to you!