#F3MAtinee Arm Blowout Bonanza

Q.I.C.Uncle Remus
The PAXRoadTrip, Lt. Dan, Ditka, Pacer, Data
Workout Date04/16/2018
A.O. Matinee Monday

Short warm up – we just ran down to Falls Park w/ 30# rucks… who needs a warmup anyhow…

Mosey to traffic circle at the bottom of Furman College Way.

Runners do:
10 burpees – run to station 2
10 Hand release Merkins – run to station 3
10 4 ct. American Hammers – run to station 4
10 dips – run to station 5 at the gate
10 – 8 ct. body builders
run back down stopping at all stations on the way down – repeat for 30 min

Ruckers do – Gorilla Complex Deluxe:
ruck curls
ruck upright rows
ruck overhead press
ruck tricep extensions (either half of what you’ve been doing this round or 10 per round.. whatever)
10 Merkins

Traffic circle: 20 of each
Station 2: 16 of each
Station 3: 12 of each
Station 4: 8 of each
Station 5: 4 of each

Each PAX take a turn carrying 60# sandbag to the next station

Head back down hill doing 1 burpee into a sandbag toss x3
The other PAX do walking lunge while tailing the burpee/sandbag guy

Stop at stone bridge and mosey back to the flag for bear crawl/sandbag drag (approx 30 yards each)

Runners are back – we’re done!

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