Calves with a hint of Merlot
THE SCENE: The Lair: 74F The darkness of GrowRuck is upon us.
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
Side Straddle hop x 30 IC
Merkin x 20 IC
Ballerina squats x 20 IC
Arm Circles 20 Forward
Arm Circles 20 Backwards
THA-THANG:
Run around lake to playground.
Step up on picnic tables 20 OYO
Air Squats x 20 OYO
Mosey to Bleachers
Calf raises x 30 each leg IC
Inside calf raises x 30 each leg IC
Outside calf raises x 30 each leg IC
Mosey to StartEx
MARY:
5 Captain Thors IC
Situp x 20 IC
LBS x 20 IC
COUNT-OFF & NAME-O-RAMA
Halpert, U-Rock, Pops, Hollywood, Goldfinger, Snowman, Tree Hugger, C-Lo, FNG- Intercom
MOLESKIN:
Took the beatdown light due to up coming GrowRuck. Even though I felt the beatdown was light we had an FNG spill Merlot.
CIRCLE OF TRUST/BOM:
Get rid of extra things in your life that you don’t need because it takes away from what matters most.
ANNOUNCEMENTS:
GrowRuck activities