Sandbag Filthy 50

70 Degree clear sky 4 pax for the filthy 50///3mile ruck prior to starting
DISCLAIMER
PRAYER
COP
Static stretching

big arm circles to the front and back

chest stretch

upper back stretch

groin stretch, and calf stretch
THE THANG
With sandbag or block on the 100 yard band practice field.

start 50 curls

move 5 yards

50 overhead tricep extensions

move 5 yards

50 push press

move 5 yards

50 deadlift

move 5 yards

50 swings

move 5 yards

50 squats

move 5 yards

50 lunges

move 5 yards

50 hammers

move 5 yards

50 calf raises

move 5 yards

50 bench press

move 5 yards

50 flutter kicks

move 5 yArds

50 front learning rest sandbag drag left to right/right to left

move 5 yards

50 bent over rows

move 5 yards

50 side squats

move 5 yards

50 mountain climbers

move 5 yards

50 rowers

move 5 yards

50 sandbag push-up

move 5 yards

50 manmakers

move 5 yards

50 Turkish getups

move 5 yards

last 25 yd bear crawl sandbag drag

 

MARY
Cooldown stretches

overhead arm pull, calf stretch, extend and flex
CIRCLE OF TRUST
PRAYER
MOLESKIN
Iprayers for Wilbur and his family/ and sock monkey and his family
ANNOUNCEMENTS
Insert information about upcoming events, 2nd or 3rd F opportunities, and any oth