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1776 – The Cost of Freedom (pre-blast)

    • When: 07/04/2020
    • QIC: Fryin' Pan
    • The PAX: TBD

1776 – The Cost of Freedom (pre-blast)

F3 Rock Region, July 4th Convergence, Ruck Workout

Teams of 3 (30-minute time limit, 592 reps per person)

Rucks On or Ruck as Coupon / Single Counts / Modify as Necessary / Just Don’t Die

  • Ruck Swings (20# or 30#)                            50 reps
  • American Hammers                                     50 reps
  • 25 yd Bear Crawl, 5 Burpees (Prudence), 25 yd Speed Ruck
  • Air Squat and Shoulder Press                     50 reps
  • LBCs w/ Ruck Coupon                                   50 reps
  • 25 yd Low Crawl, 5 Burpees (Courage), 25 yd Speed Ruck
  • Sumo Squat and High Pull                           50 reps
  • Flutter Kicks w/ Ruck Presses                     50 reps
  • 25 yd Casualty Drag, 5 Burpees (Kindness), 25 yd Speed Ruck
  • Alternating Ruck Shoulder Presses            50 reps
  • Bent Over Rows                                              50 reps
  • 25 yd Casualty Drag, 5 Burpees (Justice), 25 yd Speed Ruck
  • Stiff-Legged Deadlifts                                    50 reps
  • OH Presses                                                      50 reps
  • 25 yd Casualty Drag, 5 Burpees (Virtue), 25 yd Speed Ruck
  • Thrusters                                                         50 reps
  • 25 yd Speed Ruck, 5 Burpees (Temperance), 25 yd Speed Ruck
  • Burpees for Freedom w/ Ruck Press         12 reps

https://www.hillsdale.edu/declaration-of-independence/

https://www.hillsdale.edu/american-story/

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