73F rainy down range visitor F3 Figi
Other guests: Sully and Animal (not in PAX dropdown list).
5 core principles and disclaimer stated. Split Q, Pyro leading the ruckers, and Sir Wallace leading the Wreckers.
We took off with a goal of 2 miles while rucking for 4 minutes then stopping for 1 minute of exercise. We completed 3 miles in the one hour with that cycle and made it back just in time for the COT and for the sky to open up.
Mosey with side shuffles, high knees, nur, but kickers
Warmorama: agitators, SSH, toy soldiers, plank to Merkins into mountain climbers, strawberry pickers, arm circles, jump squats, Indian run to soccer field
Hurdles over planking pax
Army crawl under sumo squats with OHC
Zig-zag around jump ropers
One minute drills
- Plyo Merkin to Donkey kick
- Forward/ reverse lunge to squat
- Burpee to high knees
- Long swimmer to reverse crunch
- Carolina dry dock to sit through
- Flutter kicks to American hammers
- SSH to Salsa Dip
Rinse and repeat x’3