April 22, 2019

Early Bird

Levee

THE SCENE: Perfect
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
SSH -15 IC, Shoulder Press -15 IC, Lateral Raises – 15 IC, Imperial Walker – 15 IC, Slow DP – 15 IC

Carry CMU or Ruck to benches for the following

THA-THANG:
CMU work

  • CMU rows -10 each arm
  • Strait leg lift with CMU – 10
  • Seated leg lift – 10
  • Dips -10
  • R&R plus 5 reps
  • Mosey to road
  • Each light is 15 Merkins and 15 toe touches
  • We did various different Merkins along the way
  • Reverse grip pull-up hold for 15 seconds times 5 reps
  • We worked back to the benches for more of the same at 20 reps

MARY:
No time
COUNT-OFF & NAME-O-RAMA
5 PAX, Halpert, C-Lo, Steinbrenner, Meter Maid, Nature Boy
CIRCLE OF TRUST/BOM:
Keep it simple. Don’t make things more difficult than they should be. Just get it done!
MOLESKIN:
Good Mumblechatter today. Thanks for everyone that got up extra early! Keep Micah in your prayers.
ANNOUNCEMENTS:

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