Man, you showed up!?

Where/Temp: The Lair, about 61, foggy

Disclaimer: I am not a professional. F3 workouts are free and voluntary. Push yourself, Don’t hurt yourself. Modify as necessary. This is not a competition.  It is you vs you.

Q: Moist
PAX: Buckner

Warmup:
• 10 SSH
• 10 IW
• 10 TTT

The Thang:
With weighted ruck packs:
• 20 mountian climbers – in cadence
• 15 rows
• 20 squats
• 90 sec plank
• 10 overhead press
• 30 flutter kicks
• 5 ruck get up
• 10 Freddie Mercury’s
• 1/4 mile ruck
• 20 overhead press
• 10 boat/canoe
• 5 overhead press
• 5 ruck get up
• 15 Merkins w/pull & drag
• 20 flutter kicks
• 50 rows
• 30 sec plank
• 1 mile ruck
• 30 Merkins
• 30 little baby crunches
• Recover

Name-O-Rama: Buckner, Moist(Q)

Announcements: Upcoming health show with City of Mobile Parks & Recreation

TAPs: Ongoing requests, prayers for fellow PAX traveling, praise for Hen’s wife passing test

Coffeeteria at Dunkin