Heavy

Side Straddle Hops
Turn N Bounce
Arm Circles
Good Mornings
Calf Stretch

• Mosey to shed to pick up coupon
• Started at first light post, did exercises at each light post
• Left the coupon and ran a full loop back to the coupon
• Rifle Carry coupon to next light post
• Rinse and repeat
• Exercises:
  • Curls (x15)
    • Rifle Carry
    • Run Loop
  • Coupon Squats (x15)
    • Rifle Carry
    • Run Loop
  • Tricep Dips (x15)
    • Rifle Carry
    • Run Loop
  • 4 Count Back Lunges (x15)
    • Rifle Carey
    • Run Loop
  • Incline Merkins (x15)
    • Rifle Carry
    • Run Loop
  • Calf Raises (x15)
    • Rifle Carry
    • Run Loop
  • Merkins (x15)
    • Rifle Carry
    • Run Loop
  • Coupon Step Ups (x15)
    • Rifle Carry
    • Run Loop
  • Bent Over Rows (x15)
    • Rifle Carry
    • Run Loop
  • Jump Squats (x15)
    • Rifle Carry
    • Run Loop
  • Curls (x15)

Estimating we ran about 2 Miles and Rifle Carried .25 miles.

50 Count High Plank
15 BBSU
12 H2H

Carrying this message forward from last week…Completed my first year of F3. This has allowed me to reflect on the last year of life and all the changes that have come with it. Some are changes I’ve made and some are changes that were out of my control. Challenge all PAX to make positive changes in their life that they can control.