Seven PAX made it out to a cloudy, yet great day for a GORUCK WOD.

GORUCK introduced a new fitness test they call the Basic Functional Fitness test (BFF). It’s 1 mi weighted run/shuffle for time, 200m sandbag suitcase carry for time, 2 min AMRAP hand release merkins, and 2 min AMRAP sandbag burpee with OH toss. We modified a but, but tried to keep the spirit of the WOD.

WARMORAMA

Mosey around small loop

10x SSH

10x IC arm circle / circle arm

10x IC air squats

10x IC merkins

10x IC flutter kicks

10x IC calf raises

THE THANG

– Terrible mile with coupon with curls EMOM. Thanks for Eagle for bringing this sick fest. We made it 18 rounds (171 curls) and ~.6 miles before we called it.

– 11’s. Started with 10 merkins, farmer carry coupon 20m and did 1 WWII. Return to start to do 9 merkins, and repeato so all sets added to 11 (contrary my capability to do math in public)

– 2 min AMRAP HR merkins

– 2 min AMRAP man makers (blockee with OH press… close enough)

MARY

20x IC American hammer

15x IC Flutter kicks

10x IC Hello dolly

A bit of Homer/ Marge

Ended with some stretching

COT

Prayers for injured PAX and M’s, Baymax’s brother, praise for lasting marriages and prayers for new ones.

Everyone put in solid work today!

We enjoyed having Nano and P-body visit from F3 Cherokee, Georgia.

Nice job men!