8 PAX: Cable Guy, Elite, Chigger, Swanson, Adidas, Sister Mary Catherine Gallagher, Hacky Sack, and Jeter with the VQ.
Warm up: 20ct SSH (in cadence), 10ct TTT (in cadence), 20ct Arm Circles fwd followed by 20ct backwards. 15 merkins together (not at your usual pace).
AMRAP @ Bus Loop
Each person partnered up and grabbed a tire. One person ran the bus loop while their partner completed AMRAP until their partner and the 6 returned. The following the exercises were completed.
- Tire flips
- Incline Merkins (modified by Holding position or Merkins on the ground)
- Jump squats onto the tire (modified by doing alternating step ups)
- Alt. Bulgarian Split Squats (modified by doing alt. lunges)
- Decline Plank (modified by doing plank on the ground)
- Tire flips
Mosey back to the Pad, where we went through a core finisher involving: 25ct BB, 30 sec. Plank, 15 sec. side plank to each side, 50ct LBC, 25 ct. (in cadence) mountain climbers, 15ct BB, 1 min. Plank.
Closing announcements & prayer: Adidas mentioned a few of our fellow F3 members holding virtual run/ruck events to help support our low country community, one of which will be occurring tomorrow. For more information view the Facebook page. Closing prayers: For Urkel for a speedy recovery and strength during his upcoming Ruck, all of our unspoken prayers, and the mental and physical strength to be strong individuals in our communities.