Warmup
Each pax chose a weight ranging from 25 lbs to 60 lbs, including ruck sacks, weighted vests, sandbags, etc. – carried throughout beatdown in double time across the mountain and back stopping at various intervals for 3 exercises.
Black Jack 21s (21 reps apiece)
Light
-merkin
-prisoner kneel
-flutter kick 2is1
Base 1
-burpees
-lunges 2is1
-sit-ups
Middle 1
-donkey kicks
-imperial squat walkers (4ct)
-incline wife pleasers
Base 2
-alternating toe taps 2is1
-Bobby Hurley
-box cutters 1is1
Middle 2
-plank ups (4 ct)
-bob & weave
-v ups
Base 2
-shoulder tap 2is1
-low slow squat with weight
-on back alternating toe taps
Light (did not complete)
-Nolan Ryan
-side squat with weight
-hello dolly
Extra: Mary
COT and reminder of F3 Mission
