Pax: Bear, Eva Murray (Formerly known as Tails), Faucet, Fire Drill, Noodle (Kotter), Phone Home, Rosey, Steven (FNG), Sugar (Charlotte, NC), Sugar (Johnson City, TN), Swobbles, Zebra.
A gorgeous morning with two foreign brothers, a Kotter, and an FNG who joined us midway through.
Warmup: 20 reps IC
1 Mile LFR (Leap Frog Ruck) with Coupons.
The Coupons consisted of 3 – 70# tubes of sand; 1 – 30# Fitness Sandbag; 2 – 25# Medicine Balls
Each tube was carried by 2 Pax. Progression was (more or less) in a row. Phone Home, pursuing active recovery, led the ruck around the lake parading colors. The remaining Pax followed carrying the Coupons except the last Pax, who performed the following:
1 – Burpee
7 – Squats
7 – Merkins
6 – LBCs
Once completed, the Pax would sprint to the 2nd in line (behind the Standard Bearer), and receive the front end of the coupon. All coupons would be passed forward. When the last Pax delivered his coupon, he commenced the 1776.
Rince/Repeat back to the Flag.
Juarez Valley 18 (modified): Squats and Merkins
- Point 1 – 1 Squat
- Walk to point 2 (20 yards) – 18 Merkins
- Return to Point 1 and INCREASE Squat +1
- Return to Point 2 and DECREASE Merkin – 1
- Rince/Repeat until Squats = 18 and Merkins = 1
(171 reps each exercise)
1+7+7+6 = 21 Reps of
In & Outs
Total Reps = 510
F3 is FREE workout open to ALL Men
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