Ruck/Run 2/21/18 – F3 Chattanooga

[youtube https://www.youtube.com/watch?v=qiC–gL_WKg&w=560&h=315]
Wednesday, February 21, 2018
5:30 AM
AO: Beast Ridge
Q – Vila
PAX – Prosciutto, Whittler, Wort

Ruck: Start ruck around the loop
1. First quarter ruck
  - 6 burpees OYO
  - 10 merkins x1 IC
  - 10 squats x1 OYO
  - 10 lunges (alternating legs) OYO
  - 10 thrusters X1 IC
  - 10 overhead squats x1 IC

1. Second quarter ruck
  - 10 bbs w/ ruck on chest x1 OYO
  - 10 flutter kicks w/ pack overhead x2 IC
  - 10 leg lifts w/ pack overhead x1 OYO
  - 10 crunches w/ pack overhead x2 IC
  - 10 lateral thrusters w/ pack overhead x1 OYO
  - 60 second hold with feet 6″ off the ground
1. Third quarter ruck
  - 3 PT-109s – box jump up the steps, plank walk five steps to the right at the top, reverse bear crawl down the steps, rinse/repeat
  - 6 ruck curls OYO
  - 6 ruck ground to overhead OYO
  - 6 overhead tricep extension OYO
  - 6 overhead ruck press OYO
  - 6 ruck swings OYO
  - 6 upright rows OYO

Quote: Discussed the quote from Monday’s workout that we did not have time to really discuss:
And so, my fellow Americans: ask not what your country can do for you–ask what you can do for your country.
Prayers: Wort’s job prospects, Rainman
Count
Names
KROM!