CM trio sends respect to VA GrowRuck

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. 

COP 

15- SSH

SSH with 15 pound ruck sack – Each Pax member took their turn with the  ruck sack for 15 hops. 

Don Q

Planks

Merkins

 APD – Virginia Lieutenant Style

LBC

Boat canoes 
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

Curls

Rows

Dead lifts

Cleans

Squats

Presses

Snatch

High pulls

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.