June 13, 2018

EMOM at The Levee

Levee, Uncategorized, Weekday

THE SCENE: The calm after the storm….  It was a humid 75 degrees!
F3 WELCOME & DISCLAIMER

  • YUP
    WARM-O-RAMA:
  • SSH:25 (IC)
  • Merkins: 10 (IC)
  • Daisy Pickers: 10 (IC)
  • Imperial Walkers: 20 (IC)
  • Arm Circles: 10 (IC)  Forward and Backward
  • Mosey to Field
    THA-THANG:
  • EMOM (Every Minute on the Minute)
    • 10 Minutes
      • CMU Merkins: 5
      • CMU Burpees: 5
      • CMU Squats: 5
    • 1 Minute Rest
    • 10 Minutes
      • CMU Over Head Press: 10
      • CMU Merkins: 5
      • CMU Squat: 10
    • 1 Minute Rest
    • 10 Minutes
      • CMU Merkins: 5
      • CMU Body Builder: 10
      • CMU Squat: 5

MARY:

  • Flutter Kicks: 15 (IC)
  • LBC: 15 (IC)
  • Box Cutter: 15 (IC)
  • 1 Min Plank
    COUNT-OFF & NAME-O-RAMA
    PAX: 8  FNG:0
    CIRCLE OF TRUST/BOM:

Don’t live a selfish life!  When people think about you, do they say to themselves, “My life is better because of that person?” Their response probably answers the question of whether you are adding value to them.

MOLESKIN:
As promised we did not run today!
ANNOUNCEMENTS:
What the Ruck is happening at The Levee on Friday, you ask?  Gus will be bringing the pain with a Ruck style workout!  Bring a backpack with 20-30lbs it is sure to be a jolly good time!

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