March 8, 2018

Levee 11’s

Levee, Uncategorized, Weekday

THE SCENE:  36F and windy
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

  • SSH IC x25
  • Merkins IC x 20
  • Hillbillies x 30 IC
  • SSH x25 IC
  • Burp Circle – 13 PAX so 13 burpees

THA-THANG:

  • Indian Run to Parking Lot, all out sprint to finish
  • 11’s Burpees and Merkins – bear crawl and jog in between
  • Aiken Legs – 20 squats, 20 box jumps, 20 lunges, wall sits to all in
  • Diamond MerkinsIC x 15
  • Dips IC x 15
  • Mosey back to Flag
  • Seal Merkins (Nature Boy Felt Led to Introduce us to this exercise)

MARY:

  • Chill cut plank 45 seconds
  • LBC’s x 20 IC
  • American Hammer x 20 IC
  • Pickle Pounders x 20 IC
  • American Hammer x 15 IC
    COUNT-OFF & NAME-O-RAMA
    13 PAX, 1 FNG – Woody (QIC), Slicnut, Pops, Nature Boy, Moneybags, Bombay, Cheesesteak, Meter Maid, Billy Blanks, Harry Caray, Orange Julius, Rabbit, Redbird (FNG)
    CIRCLE OF TRUST/BOM:
    Be angry and do not sin; do not let the sun go down on your anger and give no opportunity to the devil.  Ephesians 4:26-27
    MOLESKIN:ANNOUNCEMENTS:
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