Wilderness Road Brute Force Warmup

9 PAX arrived at the not-as-humid-as-low-country-SC AO ready to work.  Yes, it’s hot and humid by NE TN standards, but after spending a week in the SC low-country the QIC had a renewed appreciation for summers here.
DISCLAIMER
PRAYER
COP

SSH x 15 IC

Slow Squats, 3-count, x 10 IC

LBAC Forward x 12 IC

LBAC Reverse x 12 IC

Shoulder Pretzels x 10 IC

Dynamic Warmups

THE THANG
PAX did a little prep for the Brute Force Mile.  Performed WOD # 5.

• 50 Burpees
• 100m Run
• 40 Sandbag High Pulls
• 100m Run
• 30 Sandbag Squat Thrusts
• 100m Run
• 20 Sandbag Overhead Walking Lunges
• 100m Run
• 20 Merkins (this is a slight deviation from the WOD; original calls for 10 merkin sandbag drags)
• 100m Run
• 20 Sandbag Overhead Walking Lunges
• 100m Run
• 30 Sandbag Squat Thrusts
• 100m Run
• 40 Sandbag High Pulls
• 100m Run
• 50 Burpees

MARY
Flutter Kicks, 3-count, x 12 IC

Boat Canoes x 6 IC

Flutter Kicks, 3-count, x 15 IC

20 BBSU’s OYO

CIRCLE OF TRUST
PRAYER
MOLESKIN
Discussed the importance of Q-ing, not only within F3 but within whatever you consider your “community”.  I.e. home, neighborhood, work, kid’s school, etc.
ANNOUNCEMENTS
Pool Party this weekend.  See PBS for details.

Wilderness Road Convergence about a month out.