Weather: 54, clear skies and fall-like

PAX: logger, blades, state, spud, CheeseBall(Q)

5 Core Principals: 

  1. Always outside
  2. Open to all men
  3. Free
  4. Peer Led
  5. Ends in circle of trust

Disclaimer: F3, Northview, Cheeseball not responsible.  Modify if needed

Warm up:

Foot over foot stretches. 

Thang: 

runners:
run

Ruckers : 
3:20 min ruck
1 minute jog
3:20 minute ruck
1 minute of merkins
3:20 minute ruck
1 minute jog
3:20 minute ruck
1 minute get-ups
3:20 minute ruck
1 minute jog 
3:20 minute ruck
1 minute squats
3:20 minute ruck
1 minute jog
3:20 minute ruck
1 minute plank
3:20 ruck
1 minute jog
3:20 ruck 

Recover, recover

Cot: CSAUP saturday. You all should do it!  Look for more info about the retreat. Should be fun. 

Moleskin: runners ran to keystone and back. State said it felt like an early fall day so had to do the longer 4.5 mile run. Ruckers discussed the meaning of some of the acronyms of F3, submarines, ceramic plates should always be worn, even if it is 105 degrees and humid. 

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