AO: AlphaRuck

When: 01/30/2020

PAX: Dumpster, McDuff, Spit Valve, Whiz, Inseam, Mr. Hand

QIC: @F3_Swiper

One PAX left the house with out gloves and for just a moment, felt as though it might be OK?  Q’s facial expressions informed everyone that concern was in the air so quick mosey to the parking lot for a safety net pair from SV…off we go

 

Warm-O-Rama:

Mosey to the parking lot to secure the gloves:

SSH

Coperhead squats

Moroccan Night Clubs

Windmills

 

 

The Thang:

Bearway to Heaven:

Start at first floor of parking deck:  Bear crawl to 2nd floor and stop for:  6 burpees, 12 mercans, 24 squats, 48 LBC’s.

Rinse and repeat all the way to the top dropping 1 burpee and doubling up the rest on all floors.

Mosey to the rock pile for C45:

R1:  Curls, OHP, SC

R2: Rows, Swings, Coupon Squats

R3: repeat R1

Mosey to the gravel pit for ring of Fire:

R1:  PAX hold air chair, 10 squats around the horn

R2:  Plank/ Mercans

R3:  6 inches/ Reverse LBC’s

Back to the flag for Mary

COT:

NightRuck out of Halcyon

5/2 convergence event to celebrate the 5 year anniversary of F3 Alpha

 

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