AO: Echo Chamber - Saturday

When: 03/06/2021


Number of Pax: 20

Pax Names: 8-Ball, Ace, Big Mac, Bing, Blade Runner, Brutus, Cottontail, Dragnet, Enron, Lancelot, Lobstah, Mr. Clean, Pincher, Pyro, Shrapnel, Stagecoach, Trump,

Number of FNGS: 1

FNG Names: mmmBop

QIC: Lancelot

The BackBlast:

“Saturday in the park”

Welcome to our Downrange guest Hanson and his brother from Akron, Ohio
5 Core: Men, Free, Outdoors, Led by peers, rotation and ends in COT
Warm Up:  Agitators, Michael Phelps, Arm Circles, Strawberry pickers, leg Stretches, Motivators  from 8
Mosey to the bridge and back
The Thang:
Start at the beginning marker and run to first stop, perform exercise, bear crawl back to the Start.
Run to the 2nd marker, perform exercise, bear crawl back to the start, stopping at each marker on the return, to do each exercise again.
and so on. until all 10 stations have been completed.
 Pax w/o Rucks
1.     10 Burpees
2.     20 Merkins
3.     30 Mtn Climbers
4.     40 Squats
5.     50 SSH Picking Cherries


 perfect time to slide this in when the PAX’s arms and shoulders are taxed 

6.     40 LBCs
7.     30 Imperial Walkers
8.     20 Big Boy Sit Ups
9.     10 Burpees
Pax w/ Rucks
1.    10 Squats With Ruck Overhead

2.    20 Ruck Ground To Overheads

3.    30 Ruck Shoulder Presses

4.    40 Ruck Chest Presses

5.    50 Ruck Swings


 perfect time to slide this in when the PAX’s arms and shoulders are taxed

6.    40 Ruck Curls

7.    30 Ruck Upright Rows

8.    20 Ruck Thrusters

9.    10 Ruck Hydraulics

COT: Namarama.   Welcome to F3 Akron, Hanson and his Brother, Carlos FNG: mmmmBop
 March is Mental Awareness Month
 GrowRuck May 14-16, 2021 – 5:15 am pre Ruck on Saturdays, Mondays at 5am at NBP
Upcoming Races: Raifder Race 27th, Wilderness Race in April
Thank you for your support with SMH and the Bar BQ Pork dinners for the staff, law Enforcement and First responders. great Job!
Praises: Lancelot for Q -ing all week and highlighting the awareness of mental Battle, Ace returning
Prayers: Sir Wallce, Rowdy’s Granddaughter, Enron’s Son, Condensor, Brutus, and Desani, Pax who are needing Prayers
Medical Staff, Educators, leaders, First responders, law Enforcement, farmers, & our Military!

”Strong people don’t put others down. They lift them up.”  – – Lancelot

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