Q: Run Flat
PAX: Ratatouille, Carolina Lean, Fun Run, Maestro, Scooter, Gnat, Mr. Beast, Myrtle, Polaroid, SEC, Puddles, Run Flat, Flo
FNGs: 1 Flo
COUNT: 13
INTRODUCTION:
Disclaimer, 5 Core, Mission Statement, and Credo were all given.
WARMUP:
SSH x30
Daisy Pickers x15
Bear Hugs x15
THE THANG:
YHC struggled hard with this one. My legs were tired and sore, but out of respect of the Site Q, and his objective, legs were what it was going to be.
Mosey to the visitor bleachers and everyone grab a spot on the bottom row.
With rucks on we proceeded to complete the following:
Round 1:
Squats x15
Lunges x15 THW
Step-ups x15 THW
Calf Raises x15
Bulgarian Split Squats x15 THW
Round 2:
Squats x15
Lunges x15 THW
Step-ups x15 THW
Calf Raises x15
Bulgarian Split Squats x15 THW
Round 3:
Squats x10
Lunges x10 THW
Step-ups x10 THW
Calf Raises x10
Bulgarian Split Squats x10 THW
Mosey to the home side and find a spot on the wall. Rucks off and in hand for the following:
Round 1:
Thrusters x15
Goblet Squats x15
Side Lunges x15 L&R
Glute Bridge x15
Wall Sit until time is called
Mumble Chatter was prime time during round one. Something about big toes and the Glute Bridges had it at its peak.
Round 2:
Thrusters x10
Goblet Squats x10
Side Lunges x10 L&R
Glute Bridge x10
Wall Sit until time is called
With 3 minutes left until 6 we took off on a Mosey back to the flag and arrived with just 1 minute for Mary.
MARY:
The pax loved the Glute Bridges so much that we finished our time out with those.
ANNOUNCEMENTS:
F3 Christmas Eve Service 12.24
COT – 6TH MAN:
Thanks for sharing Puddles
PRAYER REQUESTS AND PRAISES:
Prayers for Puddles and his family this Holiday season
Prayers for those traveling