Q: Bagpipe , Gnat
PAX: Bagpipe, Gnat
FNGs: None
COUNT: 2
INTRODUCTION:
WARMUP:
THE THANG:
Rucksacks 30/45# – Sandbags 60#
1/2 Mile Ruck
Rucks Off
Sandbag Clean & Toss x 84’ft
Sandbag Bent Over Rows x 15
Sandbag R Shoulder Squat x 10
Sandbag L Shoulder Squat x 10
Sandbag Floor Press x 30
Sandbag Deadlift x 15
Sandbag Clean & Toss x 84’ft
Sandbag R Shoulder Carry – Tennis Court Perimeter
Sandbag L Shoulder Carry – Tennis Court Perimeter
Sandbag Clean & Squat Thruster x 10
Farmer Carry Sandbag R + Ruck L x 84’ft
Farmer Carry Sandbag L + Ruck R x 84’ft
Sandbag Center Shoulder Carry – Tennis Court Perimeter
Sandbag Floor Press x 30
Sandbag Sit Up x 10
If I missed something- Add/Edit
MARY:
ANNOUNCEMENTS:
• Oil Change Ministry – Lizella Baptist Church
October 5th
• New AO/Pop Up
Thursday @ Southside Baptist Church 5:15am
• Beatdown “The Grind”
Saturday- Woodlands Coffee Shop 7am
• Rehoboth Baptist Mountain Ministries
Furniture Loading
Saturday- 9am
COT – 6TH MAN:
PRAYER REQUESTS AND PRAISES:
• Men of F3
• Our Families
• Father-Daughter CampOut this Weekend