— F3 Grand Rapids (@F3GrandRapids) January 22, 2020
AO – The Calder | 22 degrees | 78% humidity | Brisk
[0530 – Core Principles recited to 5 Pax] – Forest, Soft Spot, Soccer Mom, Roid Rage and MAD COW (QIC).
No warm-up – just ruck up. We rucked and shuffled around downtown Grand Rapids for a total of 3.12 miles. Upon arrival back to the AO, we had some time for Mary.
2 rounds of a flutter kick hoedown. (7) 4-count (continuous / no rest) flutter kicks:
Ruck | Body Position
Overhead | Sitting
Held Straight Out | Reclined
Straight Up | Laying Back
On Chest w/ Crunches
Count-O-Rama / Name-O-Rama
Its a pleasure,