AO: ISLANDS
QiC: Sparky
Date: 07/25/2024
Title: Sandbag + Ruck Packs = F3 Beatdown
Number of HIMs: 9
Cardone, CPAP, Finkle, Joanna, Miss Bliss, Rapinoe, Turtle, Wham-O
Number of FNGs: 0
Name of FNGs:
WarmOrama:
20 SSH
20 TTT
10 Arm Circles Forwards and Backwards
Runners Stretch in to pigeon left and right leg
Left and right arm over head & arm across the chest stretches
Tha Thang:
I had the PAX go pick up Cindy and hit the five and dime (5 pull-ups + 10 marks) We met back at the COT. I put out a 30lb and 45lb ruck pack a 60lb and 80lb sandbag! While the PAX done the Q called exercise with the timer being one PAX shuffling with one of the packs or a sand bag.
The Exercises:
Merkins
LBCs
Squats with Cindy
Flutters
Burpees
Hello Dolly's
Curls for the Girls
Crunchy Bridges
OHP
Reverse Crunches
Blockees
Claps
Lunges
All the PAX took another weighted lap and took Cindy back. Then we cruised to the 5 and dime!
Way to push PAX!!!!
COT:
Count-O Rama
Name-O-Rama
Announcements: Ruck events and convergence at the Ranch.
Pledge and Prayer