Rucksacks & Sandbags

AO: ao-the-complex
Q: Bagpipe
PAX: Bagpipe, Gnat, Ranga, The Grinch
FNGs: None
COUNT: 4
INTRODUCTION:
WARMUP:
THE THANG:

Sandbags 60#

1 Mile Ruck
[Rucks Off]
Sandbag Clean & Front Toss
Sandbag Squat (Left Shoulder)
Sandbag Squat (Right Shoulder)
Sandbag Bent Over Row
Sandbag Floor Press
[Rucks On]
Sandbag Over Shoulder Toss
w/ Ruck
Ruck w/ Sandbag 400 Meter
1 Mile Ruck (Grinch took his sandbag with him)

MARY:
ANNOUNCEMENTS:
Grinch read out of The Bible this morning
Good Stuff

COT – 6TH MAN:
PRAYER REQUESTS AND PRAISES:
Men of F3 – Families
Strength & Wisdom
Hurricane Victims