June 11, 2019

Big Boys Don’t Run. We Explode.

Uncategorized

THE SCENE: Perfect  Monday Morning (6/10) of cool summer wind @ The Levee !
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
Big Arm Circles (forward) x 10 IC, Big Arm Circles (backwards) x 10 IC, Burpees x 20 OYO, Backwards Lung x 10 OYO, .25  mile mosey around parking lot back to flag
THA-THANG:
Exercises are with holding/lifting CMU

  • Front Shoulder Raise x 10 OYO
  • Forward Lunge and Twist x 10 OYO
  • Merkins (on CMU) x 10 OYO
  • Repeat x 1
  • Big Boy Sit ups x 20
  • Leg Raise x 20
  • Repeat x 1

Mosey to open field

Pax are to complete 20 Side Straddle Hops/ Merkins after full rep

  • Tire Sled Suicide Sprint 40 yards x 2 reps
  • Tire Chest Throw 40 yards x 2  reps
  • Hit Tire w/ Sledgehammer 20 reps x 2 reps
  • Repeat x 1
  • Tire Sled Suicide Sprint 40 yards x 1
  • Tire Sled Suicide Bear Crawl x 40 yards x 1
  • Merkin + Donkey Kick x 20

MARY:

  • Big Boy Sit ups x 20
  • Leg Raise x 20
  • Repeat x 1
  • Exploding Merkin x 20

COUNT-OFF & NAME-O-RAMA
8 PAX , 1 FNG – Lil Dipper, Stuft Crust (IQ), Shoe-String, Slic-nut, C-Lo, Lothar, Raven, and Backseat

CIRCLE OF TRUST/BOM:
Relationships are not about us. Be intentional and serve others this week.