January 21, 2019

MLK BOMBS at The Levee

Levee, Uncategorized, Weekday

THE SCENE: mid 20’s, moonlit

QIC: Pops

F3 WELCOME & DISCLAIMER

WARM-O-RAMA:

  • Imperial Walkers IC x 20
  • Abe Vigodas IC x 10
  • Merkins IC x 10
  • Tempo Squats IC until Meter Maid showed up
  • SSH IC x 20

THA-THANG:
Mosey approximately ¼ mile, perform Merkins IC x 10, Mosey approximately ¼ mile to the football field

  • BOMBS – Partner 1 performs exercise while Partner 2 runs to opposite end zone and back (run modification is lunge walk to 25 yard line and back) (lunge modification is bear crawl but no one was interested in that modification)
    • B: 50 Burpees
    • O: 100 Outlaws
    • M: 150 Merkins
    • B: 200 Big Boy Situps
    • S: 250 Squats
  • Mosey back to shovel flag

MARY:
N/A
COUNT-OFF & NAME-O-RAMA
17 PAX (0 FNGs) Woody, Meter Maid, Vector, Stephen King, Hacksaw, U-Rock, Billy Blanks, Captain Obvious, Coach K, C-Lo, Nissan, Black Diamond, Dial-up, Speedy, Slicnut, Halpert, Pops
CIRCLE OF TRUST/BOM:
#1: “Our lives begin to end the day we become silent about things that matter.” – Dr. Martin Luther King Jr.

#2: You get out of F3 what you put into it. The relationships/friendships/brotherhood among us are built and strengthened via effort to post and do hard things together.
MOLESKIN:
Levee PAX are tough. The fitness improvements and camaraderie among the group is awesome.   
ANNOUNCEMENTS:
Bring CMU’s to the Levee on Wednesday.

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