F3 Orlando





The Roost   1/16/2018

QIC: Flower Child

PAX: Survivor, Flower Child, Row Boat

This morning we decided to take a peaceful ruck……I mean walk around the Lake at Cranes Roost. Along the way we were met with some challenges in the form of pain stations.

The Thang:

  • Quick Disclaimer
  • Mosey to Pain Station 1 x50 Squats
  • Pain Station 2 x50 Calve Raises
  • Pain Station 3 x50Imperial Walkers
  • Pain Station 4 x20 Ruck Curls.
  • Pain Station 5 x10 Dips.
  • Pain Station 6 x10 Derkins.
  • Pain Station 7 x20 Merkins.
  • Pain Station 8 x20 Buzz Saws.
  • Pain Station 9 x20 step ups (each leg)
  • Repeat.
  • Mosey to the starting point.
  • Counterama (2 Pax) and Namerama.
  • CoT followed by BoM.


Great work today. Until Next Time!!!!