August 14, 2018

King of the Bluff July 2018 – Levee CMU fun

THE SCENE:  It was a nice day for KOTB


We did that including extra disclaimer about the use of CMUs


  • Mosey around the parking lot with CMUs
  • SSH IC x 15
  • Seal Jacks IC x 15
  • IW in a circle clockwise IC x 15
  • Hillbillies in a circle counter clockwise IC x 15
  • Good mornings IC x 15
  • SSH x 10 10 IC + 5 silent count, penalty for not ending together (we ended together)

Mosey to skate park (bring your CMU)


  • ROUND 1
  • Partner up
  • P1:  run up the hill and do 1 burpee
  • P2: starts on the following sequence all with CMUs
  • 50 Clean and Press
  • 100 Squats
  • 150 BBSU
  • 200 Curls



  • No CMUs
  • P1: Run up the hill and back
  • P2:  starts on the following sequence
  • 50 box jumps
  • 75 Dips
  • 100 Mountain Climbers
  • 150 Overhead Presses


  • I kind of forgot what we did here but it was something like
  • Get in 2 lines
  • Run to the end where the grass is, do 5 merkins and bear crawl back
  • Hold plank until all in

Then we ran back to the parking lot for some Mary


  • Pickle Pounders IC x 15
  • Baby Makers IC x 15
  • American Hammers IC x 15 with CMU
  • Flutter Kicks IC x 15 CMU up
  • Freddie Mercurys IC x 15 CMU up
  • Hello Dollys IC x 15 CMU Up
  • Rosalitas IC x 15 CMU Up


19 PAX, 5 FNGs (Sparky, Gonzo, Atticus, Trifecta, Optimus)



Recognize transparency is not a weakness but strength. YOU must become transparent with yourself, feelings, fears, and dreams

Continue with your spouse, children, and family as God gives you words to encourage, direct, and cast vision for your family

Proverbs 27:17

Iron sharpeneth iron; so a man sharpeneth the countenance of his friend.

Find a man you can be transparent with – at F3 or in your local church, at work.    We all get better together!!

CMU work is hard work and the PAX came out and worked hard and endured a tough workout for KOTB – well done PAX
GrowRuck is happening in Memphis September 21-23