Lair 7/25/2019
THE SCENE: Humid
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
50 SSH, 25 BBSU, 40 SSH, 20 BBSU, 30 SSH, 15 BBSU, 20 SSH, 10 BBSU
Mosey to field for THA-THANG
THA-THANG:
Partner up and alternate between a sandbag or ruck and body weight for the following movements. PAX completed as many rounds as time allowed.
- 21 Squats (Weight), 21 Merkins
- 18 Overhead Press (Weight), 18 Jump Squats
- 15 Devil Press (Weight), 15 Burpees
- 12 Upright Row (Weight), 12 Mountain Climbers
- 9 Thrusters (Weight), 9 Groiners
- 6 Tire Flips, 6 Mountain Climbers
- 3 One Arm Row (Weight), Sandbag Pulls
- Sprint 100 yards
MARY:
Hurricane Hoedown
COUNT-OFF & NAME-O-RAMA
7 PAX, Hello Kitty, C-Lo, Sky Light, Skids 100, U Rock, Nature Boy, Justice
CIRCLE OF TRUST/BOM:
To accelerate requires your personal dedication to getting better in more than one area. You can accelerate at work and decelerate in other areas that are equally or more important.
MOLESKIN:
Everyone worked hard and paid the man this morning!
Psalms 55.22
Cast your burden upon the LORD and He will sustain you: He will never allow the righteous to be shaken.
ANNOUNCEMENTS:
GoRuck Vietnam is coming in August.
