Rucking for Reps and Speed

Rucking for Reps and Speed

QIC

Webelos

AO

Rising Sun

PAX

• Dandelion
• Fogger
• Gold
• Hackysack
• JCS
• Mumbles
• Public Access
• Sheriff
• Shiplap
• Webelos

Workout

• Disclaimer
• Warmup
  • Abe Vigodas
  • Seal Clap
  • Daisy Pickers
  • Rossy
• Ruck
  • To the track
  • 1st 4 laps
    • Top of 1st turn: 20 upper body reps of your choice
    • Tof of 2nd turn: 20 core reps of your choice
  • 2nd 4 laps
    • Walk the turns
    • Run the straightaways
  • Repeat until 6:50
    
• Count-o-Rama
• Name-o-Rama
• Announcements?

COT: I substituted in for McFealy today

• Look around to find who needs help and help them. That’s what F3 is all about. Look around at the PAXs around you, the potential FNG’s that need this, and our community at large. Who needs help? What can you do to provide it?