May 11, 2018

Coupon/Run Workout at the Levee

Levee, Uncategorized, Weekday

THE SCENE: 69 degrees with only the screams of Houston football team heard (or possibly all male cheerleading team)
F3 WELCOME & DISCLAIMER

WARM-O-RAMA:

  • SSH x 20 IC
  • Abe Vigoda x 15 IC
  • Butt Kickers x 20 IC

THA-THANG:

  • 50 CMU/Ruck Curls
  • 1/4 Mile Run
  • 10 Burpees
  • 30 CMU/Ruck Overhead Presses
  • 1/4 Mile Run
  • 10 Burpees
  • 50 CMU/Ruck Squats
  • 1/4 Mile Run
  • 10 Burpees
  • 25 CMU/Ruck Lunges
  • 1/4 Mile Run
  • 10 Burpees
  • 50 CMU/Ruck Curls
  • 1/4 Mile Run
  • 10 Burpees
  • 1/4 Mile Run with Ruck/CMU

MARY:

  • American Hammers CMU/Ruck  x 15 IC
  • Pickle Pounders (no CMU, not sure how you would use it here 🙂 x 15 IC
  • Billy Blanks – CMU/Ruck BBS x 15 IC
  • COUNT-OFF & NAME-O-RAMA
    9 PAX: Slicnut, Captain Obvious, Meter Maid, Moneybags, Harry Caray, Hobo, Billy Blanks, Barney (welcome back from baby duty),  Woody (QIC)
    CIRCLE OF TRUST/BOM:
    Quick Word about Prayer.  Discussed about a section from a booking I am reading on prayer: “I had always approached my prayer time and spiritual life much like my business: It was something that needed to be taken care of, a priority, and I would just have to do it.  However, unlike my other business and life interests, I often charge into my prayer time without any thought or preparation.  As a result, I found myself mouthing words I had heard myself say many times before.  Eventually the dreaded condition of “rote” entered my life.  My words were good and heartfelt, but they lacked the intimacy that two friends enjoy with their conversation and I knew it”
    MOLESKIN:
    Good morning with the HIM of the best AO of F3 Memphis.  I learned that Billy Blanks likes to Co-Q.  Think he learned it from Phat Pat.  Alot of groaning was had throughout the workout so it led me to believe that my job was done right.  Captain Obvious mentioned I would have made Lazarus proud with all the burpees between runs/coupon workouts we did.  No PLC at the Levee when you have the Levee Creamery right next door.  However, word at the Levee is there will be PLF (Parking Lot Frappeteria) in the near future.  Other men of F3 Memphis will have to post over the next few weeks at the Levee to experience this treat.
    ANNOUNCEMENTS:
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