7 of Diamonds at The Levee
THE SCENE: 72 degrees, fog looming over the baseball field
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
SSH IC x 30
Abe Vigoda IC x 10
Penalty Burpees x 10
Baby Arm Circles IC x 20
SSH IC x 10
THA-THANG:
Mosey to baseball field. Start with 1 exercise at home plate and increase by 7 reps as you run around perimeter of the field. Increase by 7 at each stop (7, 14, 21, 28)
- Burpees x 7 + 14 + 21 + 28
- 4 Count Flutter Kicks x 7 + 14 + 21 + 28
- Merkins x 7 + 14 + 21 + 28
- Squats x 7 + 14 + 21 + 28
- Carolina Dry Docks x 7
- Turkish Get Ups x 14
- Jump Squats x 21
- Wide Arm Merkins x 28
Derkins x 30
Box Jumps x 15
Mosey around parking lot
MARY:
LBC’s until time
COUNT-OFF & NAME-O-RAMA
12 PAX: Dial Up, Pronto Pup, Slicnut, LinkedIn, Steinbrenner, Meter Maid, Red Light, Boudreaux, Slater, Coach K, Halpert, Pops
CIRCLE OF TRUST/BOM:
Phillippians 4:13 I am able to do all things through Him who strengthens me.
MOLESKIN:
Good mumblechatter on the field. Pronto Pup is always in good spirits which is appreciated. It helps folks push through. Support him in his 345 this week.
ANNOUNCEMENTS:
Let Dial Up know if you’re interested in Qing a Saturday ruck at Mothership.