September 13, 2019

7 of Diamonds at The Levee

Levee, Uncategorized, Weekday

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.

Tags: , , , , , , , , , , ,