Began the morning with a 30min ruck accompanied by Bogey as part of our #ruckamile GoRuck Challenge.

Warm Up: SSH (46), Imperial Walkers, Arm Circles, Mountain Climbers

Mosey from AO START to ArtsCenter parking lot:

F- Flutter Kicks, in cadence to 46  

MOVE TO LOWER DECK

O- O.P.P. (partner up; one does overhead claps in people’s chair position, while other does plank jacks), single count to 46; switch; repeato

MOVE TO CAROLINA CAR WASH

U- Up Downs, single count to 46

MOVE TO CONCRETE PLANT ENTRY LOT

R- Ranger Merkins, single count to 46

MOVE TO SOUTH ORANGE EMS LOT

S- Squats, single count to 46

MOVE TO CARR MILL/TANDEM LOT

I- Intentional ThinkerS, cadence count to 46 (up and down)

MOVE TO SOUTHERN RAIL/CROSSTIES LOT

X- X-Factor (v-ups), single count to 46

MOVE BACK TO CARRBORO PARKING DECK, CLIMB STAIRS TO TOP

MARY (1-9-7-3):

ONE-OutlawS- Sitting in the position for flutter kicks, keep your feet together and make a big “O” with them. 10 reps to the right and 10 reps to the left or as many reps as the Q deems necessary

NINE-Nolan Ryans- Start in a side plank position with your ungrounded arm extended. Complete a punching motion as if someone, namely Robin Ventura, were under your other arm.

SEVEN-Sleeping Hillbillies- Lay on either your right or left side – do unilateral Hillbillies with one arm and one leg … one hand behind your head and same side knee comes up to elbow. Flapjack.

THREE-Travoltas- In the normal right/left arm up plank position, raised arm is lowered and reaches as far as possible underneath and behind your body, and then back up. Think Stayin’ Alive in the side plank position.

MOSEY BACK TO AO START

Yoga/dynamic stretching

COT: thanks to everyone for helping me celebrate my birthday and for providing the fellowship of F3, YHC’s favorite part of the experience