T’was a wonderful day with temps in the low 70’s, a clear sky, and a light breeze.  Sweat was broken nonetheless.

Tour of Turner Park with 30lb ruck along with various sandbag weights in tow.  Each exercise was followed by a force set.  A ‘Force’ set is one that follows a normal set of reps, however, mirrors the reps with a ‘hold’ time at half the rep extension.  Ex.:  15 reps of bicep curls with 20lb sandbag followed by a 15-second hold of the sandbag at the half-point of the bicep curl movement.  Time under tension is the name of the game to build muscle by blowing it out to exhaustion.

Warmup: 

• 1/3 Mile light run around Turner Park

The Thang:

• Although only 1 Pax in attendance, I was able to complete this workout.  Original Weinke called for pax to exchange sandbags of different weights at each station strategically placed around Turner Park.  Upon completion of the flight, a core complex of 3 exercises was performed.  30lb ruck stays on for the duration.
• Here is the grid:

Cool Down

• 7 Minute Total Body Stretch

Praises:  Beautiful Day, F3 Nation

Prayers:  Mental healing, Reduced COVID spread, Physical Health,

Aye!