Defib - Don't break Pretzel's #1 rule!

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

Conditions: 65 and muggy

FNGs: none, disclaimer still given

COP:

The Thang:

The following exercises were completed with the ruck:
- Merkins 10x IC
- Tricep Extensions with ruck 10x on Q
- Overhead Ruck Hold Squats 10x on Q
- Overhead Press with ruck 10x IC
- Curls for the Girls with ruck 20x on Q
- Upright Rows with ruck 15x on Q
After the first set of exercises, bear crawl around the circle. After the second set of the above were completed, lunge walk around the circle. After the third set of the above, backwards shuffle around the circle.

Mary:

Numberama: 4

Namerama: Tinker, KY, Defib

Pledge and COT

Devo

“If the Son therefore shall make you free, ye shall be free indeed.” – John 8:36
- The mark of a true Christian is found in his personal relationship to the Person of Jesus Christ. Christianity is Christ. Christ is Christianity. Jesus is more than His ideas. All that He said was true, but without Him even the truth would have been powerless. Men know the power of truth, and truth is that which sets men free. Jesus said, “I am the truth.”

Moleskin

YHC debuted a similar workout at Tectonic a few weeks back and thought it would be a lot of fun to do a modified version with a ruck. This did not disappoint as one can see from the comments on YHC’s post after the BC. I will bring this one out in a few weeks to keep testing our cardio and different movements with the ruck on and off. T-Claps to all who were there – Tinker for continuing your rehab, Defib for hanging tough with the 45# and not dying and KY pushing through with the 45# and showing up without Five Guys being there! Hugs were had by all after that brutal beatdown to start their week off right.

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