Q: Run Flat

PAX: Geppetto
One Hit
Maestro
Buick
Myrtle
Run Flat

5AM SATURDAY MORNING IMPACT RUCK

INTRO:
5 Core Principles
F3 Mission Statement
Credo

WARM-O-RAMA:
SSH x15 IC
Daisy Pickers x15 IC
Willy Mays Hayes x20 OYO
Big Arm Circles Forward x10 IC
Big Arm Circles Reverse x 10 IC

THE THANG:
Rucked from the parking lot to the field and across to the home side bleachers only for YHC to realize there was a snag in his plan and those bleachers, so we did an about face and headed for the visitors bleachers to perform the below set of exercises:

20 Ruck Thrusters
15 Ruck Swings
10 Burpee Ruck Jump Overs
3 trips up and down the bleachers

After completing 4 sets of the above exercises, we headed for the field. Once on the field, we lined up across the goal line to do a set of BLIMPS:

Bear Crawl 25 yards
Lunge Walk 25 yards
Imperial Walkers x25 OYO
Merkins x25 OYO
Plank Jacks x25 OYO
Squats x25 OYO

Imperial Walkers, Merkins, Plank Jacks, and Squats were all done circled up at center field. Once completed we rucked back to the flag for a few minutes of Mary.

MARY:
Overhead Ruck LBC’s x30 OYO
Overhead Ruck Flutter Kicks x30 OYO

COT:
Count-O-Rama, Name-O-Rama.
Announcements –
Beach Body 5k this morning.

Prayer/Praise –
Prayers for Geppetto and his family.
Prayers for the HIM of F3 running the Beach Body 5k this morning.