I Want My EMOMMY!

4:40-we arrive and so does the pouring rain for some EC

5:30-at the Flag 2 more join in and we perform the Standard-Hands over the heart , hats/caps doffed

Warm: ARM CIRCLES, IMPERIAL WALKERS, M PHELPS

THA THANG: Modification of the “Time Fuse” in the selection training guide

Do the following with 5 merkins on hands on sandbags with rucks on of course every 2 minutes

20 Sandbag get ups with ruck on and sandbag on your shoulder(modification go to the knees in place of standing up)
20 Sandbag ground to alternating shoulder also with Ruck on
50 Sandbag and ruck on squats
20 Sandbag clean and forward tosses(ruck on again)
* if the full reps are completed under 2 minutes, Ruck up with sandbag on shoulder half way to Tower and back until 6 has completed-then join the 6 for 5 merkins

(half time reps)
10 Sandbag get ups
10 Sandbag ground to alternating shoulder
25 Sandbag squats
10 Sandbag clean and forward toss
* again Mosey with Ruck and SB up half way to Tower and back until 6 completes

“We got Time” SO RINSE AND REPEAT!!

Rucks off, sandbags on the ankles-hands locked behind the head, knees at 45 degree-25 military style sit ups
Sandbags over head-25 4ct Flutter Kicks

6:15
Prayers-all injured PAX(SPECIAL LOVE to Ma Bell), also Haavaad heading under the knife next Thursday
Praise: Jack Pot down 30 lbs since joining F3
Do Not leave your HIM behind at the Beatdown-take him home where he can do the real work-Ms and 2.0s