October 3, 2018

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