7/21/23
AO: Red Dawn
Q: GreenThumb
PAX: 9 (Gilmore, Menthol, Chick Hawk, Prius, Phunny, Ham, Floppy, Squeaks)
Following a short warm up with Boiler room everyone rucked up with a sandbag each and headed to the soccer field.
Thing 1: AMRAP for 5 min
10 Clean & Press
10 Ruck Swings
10 American Hammers
10 LSF (ic)
Repeat sequence until 5 minute buzzer
Rest 1 minute, then repeat 5 Min AMRAP
Thing 2: Ruck up and sandbag up
200 M fast ruck with sandbag
10 Ruck High Pulls
10 Ruck Curls
10 Overhead Squats
Completed two sequences and then headed back to the flag.
Announcement:
Two 2nd F opportunities today. Lunch at Forks in Wake Forest and “Brah Beatdown” at Lake Gaston
The Deacon practice runs each Sunday 7:00am at Joyner Park have begun
One week left on Back Pack fundraiser (see 3rd F posting)
NE Wake 1 year anniversary convergence at Knightdale Station Park Sat July 29th, 7:00 . The Farm and Clarion will be closed.
Prayers:
For PAX traveling and on the road this time of year
Lucky’s friend recovering from motorcycle accident
Perogi’s Aunt going through chemo.