1-24-22
PAX: Freddie Mac, JV, DH, Puffs, Kwon Do, JTSWarlock, Dunphy
Q: Dunphy
Gather up PAX from the Reserve lot and run the stairs/deck as follows: Up to 5, across and down to 1, across and up to 4, across and down to 2, across and up to 3, stopping for SSH, WMH, Imperial Walkers, Everests, finishing up on G with Arm Circles and OH Claps.
Thang: PAX pair up. One pair take rucks from G to 6 and back (timers), 2nd station is 50-90-100 up ramp, with Everest 1/3 back (repeat), 3rd station is Jacob’s Ladder of Merkins and Squats.
Round 2: One pair take rucks from G to 6 and back (timers), 2nd station is lunge walk to 1st pilon, jog it out, (repeat), 3rd station is Jacob’s Ladder of Burpees and SSH.
Round 3: One pair run from G to 6 and back (timers), 2nd station is Jacob’s Ladder of squats and merkins with ruck, 3rd station is Flutter Kicks x10, Big Boys x10, repeat.
Mary: Swimmer, Superman hold for 5 count around.
Recover, recover.
COT
Announcements:
Q School Roanoke is March 12th. This is a CAN’T MISS F3 Roanoke event!
Be on the lookout for a 2nd F this week or next per JV!