magnitude mondays= miles and reps

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

Conditions: cold and wet

COP:  TTTx 10 ic,  rolled out to get that heartrate up

The Thang:

headed out of the park, ruck walking alternating with ruck jog.  stopped periodically for 50 reps on way to raising canes

first 50- 10 merkins, 20, squats, 10 v ups, 10 ww1, all on q and with ruck except ww1

second 50- 10 merkins 20 squats, 10 cftg, 10 tri extensions

3rd 50- 10 oHP, 10 merkins, 10 upright rows, 20 ic incline mountain climbers

Mary: 20 ic american hammers, 20 iron crosses, 20 monkey humpers, 10 mac tar jais

Numberama: 2

Namerama: defib, qic

Pledge and COT   aye!

Devo: jeremiah 29:11 for i know the plans i have for you says the Lord, plans to prosper you and not to harm you, plans to give you a hope and a future!

Moleskin:   went back to one of sakretes farewell tours from magnitude and he chose to use logs and head out to harris teeter pl.  Due to my back not feeling right, we did same, sans logs.