July 22, 2019

Levee 7/17/2019

Levee, Uncategorized

THE SCENE: Humid
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
SSH 20 IC, Imperial Walkers 15 IC, Shoulder Press 10 IC, Tempo Merkins 5

Mosey around the parking area

THA-THANG:
3 Rounds with a CMU

  • 10 Burpee CMU Jump Over
  • 10 Goblet Squat with CMU
  • 10 CMU Curls
  • 10 American Hammer with CMU

2 Rounds

  • 10 Merkins
  • 10 Goiners
  • 10 Mountain Climbers
  • 10 Flutter Kicks

1 Round

  • Alternating Jump Lunges 10
  • Jump Squats 10
  • SSH 10
  • BBSU 10

Mosey to raised concrete ledge for Burpee Box Jumps 10

30 Calf raises

Mosey back to flag for more of round 3 and round 2

MARY:
Flutter Kicks 15 IC, Hello Dolly 15 IC, Merkins 15
COUNT-OFF & NAME-O-RAMA
15 PAX, Steinbrenner, Stephen King, Snowman, Moneybags, Boudreaux, Halpert, Blue Screen, Pablo, Coach K, Master Pee, Bruce Wayne, C-Lo, Slicknut, Coach Pitch, Nature Boy
CIRCLE OF TRUST/BOM:
Don’t avoid being uncomfortable. Get comfortable with doing uncomfortable things. “Pay the man”
MOLESKIN:
Good work and hard workout!
ANNOUNCEMENTS:
GoRuck is coming in August.

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