Impact Ruck

AO: Ao-Red_Dawn
Q: OneHit
PAX: Scooter, OneHit, Fun Run, Will Scott
FNGs: None
COUNT: 4
WARMUP:
bear hugs, windmills, daisy pickers, ssh, trunk rotations x 12 each

THE THANG:
Ruck up and head to the track.
rucked two laps,
Stopped for exercises:
overhead press, kettlebell swings, tricep extension, curls x 25 each
Rucked a lap
Stoped for t merkins & butterfly sit-ups x 50
Rucked a lap
Stopped for another round of overhead press, kettlebell swings, tricep extension, curls x 25
Ruck up
Bear crawled from gate to track to flag for Mary.

MARY:
Overhead ruck flutter kicks x 25
Lbc x 50

ANNOUNCEMENTS: hockey tonight, run opportunities, check slack
COT:
Prayer for the men of f3