A Diesel Kind of Morning

DATE: 1/3/18

Location: Monster Factory

QIC: Zuckerberg

# of PAX: 10

PAX: BTB, Gobo, Dino, Quatro, EOM, LETC, Mr. Cotter, Tenebaum, FNG (Hologram)

EC:  Ruck and Read started at 0500

WARM UP:  

  • 30x SSH
  • 25x IW

THE THANG:

Like a diesel engine, it took us a bit to warm up, but once we got going, the PAX burned hot.

Escalator

  • Run around pond
  • 5x Burpee
  • 10x Jump Ups
  • 15x Merkin
  • 20x Squat
  • 25x Lunge walk
  • Run Around pond
  • 10x Burpee
  • 15x Jump Ups
  • 20x Merkin
  • 25x Squat
  • 30x Lunge walk
  • Run Around pond
  • 15x Burpee
  • 20x Jump Ups
  • 25x Merkin
  • 30x Squat
  • 35x Lunge walk
  • Mary for the six

Ascending Curb Crawl

  • 1x Derkin on curb
  • Bear crawl to other side of parking lot
  • 2x Derking
  • Bear Crawl
  • …Continue up to 5x Derkin

Dora (partner sprints to facilities building)

  • 50x Burp-Up
  • 100x 4 count squat
  • 150x Dip

Mosey to starting point.

COT/MOLESKIN

  • Tough Ruckers tonight.
  • Reminder of Ruck and Read each morning at 0500.
  • FNG Hologram fought valiantly through his first post.  Strong effort and welcome to F3.
  • 7 PAX met at Ruth’s for some F2 after the workout.

Still cooling down,

Zuck

Advertisements

SMACK TALK!

Fill in your details below or click an icon to log in:

WordPress.com Logo

You are commenting using your WordPress.com account. Log Out /  Change )

Google+ photo

You are commenting using your Google+ account. Log Out /  Change )

Twitter picture

You are commenting using your Twitter account. Log Out /  Change )

Facebook photo

You are commenting using your Facebook account. Log Out /  Change )

w

Connecting to %s