Q: Bagpipe
PAX: Bagpipe, Curly, CurveBall, The Grinch, Spam
FNGs: None
COUNT: 5
INTRODUCTION:
Disclaimer, Mission Statement, Credo, 5 Core Principles
*A last minute alternate workout was planned & available just in case needed. All PAX voted and agreed to keep this morning as planned.
WARMUP:
Bear Hugs, Toe Toe Stretch, Merkins, SSH
THE THANG:
[Everyone Rucked Up]
1/2 Mile Ruck – During which the PAX Completed
12 – Ruck Merkins
12 – Ruck Squats
12 – Ruck Merkins
12 – Ruck Squats
12 – Ruck Upright Rows
12 – Ruck Overhead Press
12 – Ruck Curls
Arrived At Destination
[Rucks Off]
Sandbag 60#/40#
(1 Round =)
5 x Wormkin
5 x Man Makers
10 x Sandbag Squats
10 x Sandbag Step Ups
10 x Sandbag Deadlifts
10 x Sandbag Over Shoulder Toss
30 x Merkins
30 x Tricep Dips
30 x Coupon Curls
30 x Coupon OH Press
1 x Bear Crawl Station
1 x 400 Meter Run
Everyone Made Into 2nd Round
[Time Called – Ruck Up]
1/4 Mile w/ Ruck & Sandbag Carry to Mary
MARY:
Box Cutters
Plank
ANNOUNCEMENTS:
12 Miles of Ruckmas – Tonight
Macon GA
Kroger on Forsyth Rd 8PM
The Grind – Saturday 7AM
F3 Christmas Eve Service
Macon GA (Check Slack)
COT – 6TH MAN:
PRAYER REQUESTS AND PRAISES:
Spams family travels during the Holidays
Curveballs family during Christmas
Men of F3
Grinch read out of the Q Source book per Curveballs request.
Page 1
Good Job Men