Q: Run Flat

PAX: Sub
Big Chick
Free Bird
Geppetto
Chum
Spackler
One Hit
French Lick
Run Flat

INTRO:
-Disclaimer
-5 Core Principles (around the circle version for Kraken Burpee’s if anyone missed.
One was apparently repeated twice, but YHC didn’t catch it, so everyone got off)
-Mission Statement from French Lick
-Credo from Geppetto

WARM-O-RAMA:
(We did some Kraken Burpees anyways)
Bear Hugs- x10 IC
Kraken Burpees- x3 OYO
Dailey Pickers- x15 IC
Kraken Burpees- x3 OYO
Big Arm Circles- x12 IC
Kraken Burpees- x3 OYO
Plank to Downward Dog- IC x10 (Very awkward IC)

THE THANG:
We left out rucking from the flag and headed to the practice field to play in the wet grass.

The faster the rounds are completed, the better off everyone is…. I promise!

Round 1: For Time
x20 – Hand Release Merkins w/ Ruck on
x20 – Rear Carry Squat
x20 – Shoulder Taps w/ Ruck on
x20 – Rear Carry Lunge
x20 – Bent Over Row
x5 – Man Makers

Total elapsed time for all PAX to complete was 4:10, so we Bear Crawl Ruck Pulled 41 yards, then Cusack carry your ruck back to the goal line.

Round 2: For Time
x20 – Front Carry Ruck Squats
x20 – Tricep Extensions w/ Ruck
x20 – Front Carry Lunge
x20 – American Hammers w/ ruck
x20 – Upright Row
x5 – Man Makers

Total elapsed time for all PAX to complete was 4:26 so we Bear Crawl Ruck Pulled 42 yards, then Cusack carry your ruck back to the goal line.

Round 3: For Time
x20 – Hand Release Merkins w/ Ruck on
x20 – Rear Carry Squat
x20 – Shoulder Taps w/ Ruck on
x20 – Rear Carry Lunge
x20 – Bent Over Row
x5 – Man Makers

It was time to head for Mary and everyone was highly disappointed we didn’t have time for the last set of Bear Crawl Ruck Pulls and Cusack. Maybe we can get them in on Thursday at The Yard…

MARY:
Plank Around the World – x25 IC
LBC – x50 OYO
Butterfly Sit-ups – x30 OYO

COT:
Count-O-Rama, Name-O-Rama.

Announcements –
– 2.0 Event 10.22.22

Prayer/Praise –
– Prayers for strength for the Men of Crossroads and OneHit as they endure this season.
– Praise for the support and outreach YHC received from my brothers of F3 Macon this past
weekend during my baptism.