F3, Fitness, Full Metal Jacket

Rack ‘em and Stack ‘em

 

Pre-BB

I saw a guy merlot on Saturday doing these at Ambassador. Though it’d be fun to bring to FMJ.

BB

7 sharpshooters hit the target at FMJ.

The Warmup

– Run up to the road and around to the elementary school parking lot for some warm up
– Good Mornings, Cotton Pickers, SSH, WG Merkins, LBCs, 1-Leg Merkins
– Mixed run to the track

The Thangs

– Rack ‘em and Stack’em:
10 HRBurbees, run a lap
10 HRBurbees + 15 WGMerkins, run a lap
10 HRBurbees + 15 WGMerkins + 20 Sumo Squats, run a lap
10 HRBurbees + 15 WGMerkins + 20 Sumo Squats +25 Cadence Freddie Merck’s, run a lap

It is SO RUDE to leave your weights on the bar at the gym and walk away…so, to practice our etiquette for our next Fern…

– UNrack ‘em and REstack ‘em
10 HRBurbees + 15 WGMerkins + 20 Sumo Squats +25 Cadence Freddie Merck’s, run a lap
10 HRBurbees + 15 WGMerkins + 20 Sumo Squats, run a lap
10 HRBurbees + 15 WGMerkins, run a lap
10 HRBurbees, run a lap

– Run back to the flag JIT for 10 more HRBurbees

COT

Add to the NMS

Please log in using one of these methods to post your comment:

WordPress.com Logo

You are commenting using your WordPress.com account. Log Out / Change )

Twitter picture

You are commenting using your Twitter account. Log Out / Change )

Facebook photo

You are commenting using your Facebook account. Log Out / Change )

Google+ photo

You are commenting using your Google+ account. Log Out / Change )

Connecting to %s