Conditions: 49 and clear
FNGs: NONE DISCLAIMER GIVEN ANYWAY
Intro: YHC has been working through a very lengthy recovery from shoulder surgery but decided to put together a solid workout that I could do with little modifications but would be good challenge for those without modifications.
COP: TTT x 10, LBAC F+B x 10
The Thang: YHC took the PAX over to the whiffle ball field for some ruck style 21s. First baseline was Squats with overhead ruck hold starting at 20. Then we would lunge walk to the third baseline with rucks in hand alternating the ruck to each side as you lunge. (activating those abs) Then PAX would get on their six with ruck in the chest pressed position and complete flutterkicks in cadence starting at 1. Then PAX keep ruck on their chest and shuffle back to first base line. Rinse and repeat moving down in squats and up in flutterkicks until we run out of time.
Mary: no time.
Namerama: Defib, Gruber, Tinker
Pledge and COT
Announcements: Mud Run. Sign up then get your team together. Walk for Water this Saturday. Shamrock shuffle this Saturday, Rugged Maniac, The Oak Apr 21st.
Devo: F3 is a gift that should be shared. It’s not about the workout, it’s about the men that surround you, encourage you, motivate you and make each other better men. This should be shared not only for the growth of others, but for our growth as well. Always look for those who want to better themselves, or those who need it but are too afraid to reach out.