A Crazy Eight trip to The Teeter

The mission of F3 is to plant, grow and serve small workout groups for the invigoration of male community leadership.

This is a Monday/Friday Ruck bootcamp

Conditions: 64 degrees- humid

FNGs: No FNGs

COP:  Squats x 10 (IC), TTT x 10 (IC), LBAC x 15 (IC- forward/back), Imperial Walkers x 15 (IC)

The Thang:

Each PAX grab one block each- head out to the Harris Teeter down the road.

Stop periodically and perform Crazy Eights. Eight exercises w/ block, eight reps each, on Q.

• Kettle Bell swings
• Goblet squat with overhead press
• Bent over rows- Right
• Bent over rows- Left
• Modified woodchopper- right hip to left shoulder- slow controlled movement
• Modified woodchopper- left hip to right shoulder- slow controlled movement
• Curls for the girls
• Overhead triceps extentions

While rucking to and from the Harris Teeter with a block, stop and perform Crazy Eights throughout the journey (four times).

Mary: No time for Mary

Numberama: 6

Namerama: Double Trouble, Tinker, KY, Cheetah, Defib, The Colonel

Pledge and COT

Announcements: P200 soon, find an event, sign up, and prepare to crush it

Devo: For Devo, click HERE.

Moleskin:  YHC is trying to get back into it after laying off for about 6 weeks due to issues related to a heart attack just over a year ago. Good to be cleared by the cardiologist but a challenge getting back into it. Q-ing is a great motivator to get out of the rack in the morning. YHC is so thankful for the PAX and their constant motivation, encouragement, and support.