Beautiful, clear morning for 6 PAX anxious to get a good ole fashioned beat down in. All regulars, so straight to business.
Warm Up
Mosey 1 lap
SSH IC x 20
Windmill IC x 10
Mountain Climbers IC x 15
Plank jacks x IC x 15
Merkins IC x 10
Frankenstein’s IC x 10
Stations of Pain – 3 rounds
45 secs of exercise, 15 secs of rest
Kettle Bell Swings (kettle bell)
Step Ups (w 20 lb ruck weight)
Big boy sit-ups
Sprints
Overhead press (dumbbell)
Squats w/ Ruck
Flutter kicks
High knees
Tricep Press (30 lb ruck plate)
Lunges (w/ dumbbells)
Leg raises
Jump Rope
Finished it up just in time for 10 burpees.
All men were huffing and puffing prior to our COT.
Prayers for Haka and his M and her pregnancy, Apnea and his family and No-Ski.
Prayers for all the PAX participating in the GoRuck Star course this weekend (26.2 miler) that all make it through injury free. Follow out two F3 Lutz teams on Instagram this Sat starting at 6am; IH handles are as follows:
@teampeanutbutterf3lutz
@teamjellyf3lutz