When: January 23, 2022, 7:00am
Conditions: 25 feeling like 18, no precipitation.
QIC: Moist
Pax: Buckner, Sludge
Launch of anew AO – The Lair
The Warmup: 15 ea – SSH, LBAC, TTT
The Thang: All with added weight
20 × Merkins
10 × Forward lunge in cadence
1 × 1/4 mile ruck
15 × Blockees
20 × Imperial Walkers in cadence
20 × Squat with overhead thrust
10 × Merkins pull/drag
20 × Boat/Canoe
20 × Reverse lunge
40 × Dips (baby dip like the song)
30 × Mountain climbers
15 × Ballerinas
1 × 1 mile ruck
10 × Mike Tysons
40 × Squats
5 × 8-count body builders
30 × American hammers
Name-O-Rama video
COT
Announcements: Upcoming 5th Saturday inaugural Ruck for More and making sure it iswell publicized for start location. Coffeteria at Dunkin to follow.
Prayer requests: Sludge daughter waiting for test results, Gekko’s dad and grandmother, Moist father-in-law and 13 yr old from Moist church with cancer.
F3 Mobile - Alabama Gulf Coast 