Date: 2025-09-20
AO: ao-the-furnace
Q: Capsized
PAX: Dovetail, Woody, Paddywhack, Wax On, Wrecking Ball, Sockos, Mr. Schneebly, BeWell, Capsized, Yo-Yo, Convoy, Newt, The Gaffer, Turtle, Waterboy, Wreck-it Ralph, Chariot, Minecraft, Air Bud Light, Birdie, Caution Tape, Setter FNGs: None
COUNT: 22
F3 is a network of small, free, and peer-led workout groups for men, with a mission to build male community leadership.

Today we got to invite the women/kids to participate as a part of the GORUCK Takeover event.

GORUCK was founded by Green Beret Jason McCarthy to build better Americans through rucking and teamwork.
It Focuses on mental, physical, and social strength through rucking, workouts, and team challenges.

I am no professional, modifications were provided!

WARMUP:
Good Mornings
LBACs
Grass Grabbers
SSH

THE THANG:
Teams of 4
30 min AMRAP

GEAR: Each Team needs 3 pieces of equipment, at least 1 of which needs to be a sandbag and/or sand KB.

Partner 1: 12 Sandbag or KB Burpee Over Shoulder (this could be scaled to burpee over SB) Partner 2: Ruck/RPC/KB Thruster
Partner 3: Weighted Wall Sit (weight in lap)
Partner 4: Rest

400m Object Carry as a team (take all 3 items with you).

Burpees are setting the pace. After Partner 1 does 12 burpees, everyone rotates in order. Once each teammate has rotated through all 4 stations, complete the 400m carry and start again.

MARY: not today

ANNOUNCEMENTS:
CrossFit Bomb squad Fundraiser – details to come!

COT: :white_check_mark:

Tags: ao-the-furnace, Dovetail, Woody, Paddywhack, Wax On, Wrecking Ball, Sockos, Mr. Schneebly, BeWell, Capsized, Yo-Yo, Convoy, Newt, The Gaffer, Turtle, Waterboy, Wreck-it Ralph, Chariot, Minecraft, Air Bud Light, Birdie, Caution Tape, Setter