3 circus clowns moseyed around the damp circus floor while enjoying the warm winter morning. YHC brought a makeshift rucksack filled with pink 5 pound dumbbells to simulate the ruck beat down.
SSH with 15 pound ruck sack – Each Pax member took their turn with the ruck sack for 15 hops.
APD – Virginia Lieutenant Style
Johnsonville complained that Q sped up the cadence during his rotation
We honored our Lt. Governor Fairfax with a round of APD’s
Atilla saluted us with plenty of gun fire and mustard gas
Does it really matter if your in the boat or the canoe when White Deer is calling the Audible?
The Circus Thang
Mosey over under the circus tent carrying the ruck sack for a few new exercises.
10 each Slim down Turkish getups with a 5 pound weights
10 each flying 180’s alternating hands with 5 pound weight while chest and feet elevated
15 of each following starting on left side and finishing on right side Halos
Triple Check – Johnsonville loaded up the ruck sack with 50 lbs and ran/walked to far end of school and back while others jumped rope and did KB sit and presses. Rotate
The 45 minutes flew by, we couldn’t finish the third leg of the triple check. Much respect to the Virginia GrowRuck group for throwing that weight around.
Go F3 Virginia GrowRuck
COT, Number-Rama, Name-a-Rama and Atilla took us out. He is always thankful for the many blessings that F3 brings to each one of us.