Noah’s Ark busting through the Levee
THE SCENE: 55 and sadly learning about the rain chances as my garage opened
F3 WELCOME & DISCLAIMER
Yes with help from Knox folks
WARM-O-RAMA:
15 burpees
SSH x15 IC 4CT
Hillbillies x12 IC 4CT
Imperial walkers x14 IC 4CT
Arm circles forward and reverse x10 IC 4CT
Jog a lap
THA-THANG:
10 push up pyramid and count down with one SSH in between each number (leaving the Bass Pro Pyramid)
Thang—Noahs Ark
Baseball field—foul line to flag (around 30ish yds)
Bear crawl down and back
Scalded Dawgs down and back
10 wide merkins, 10 standard, 10 tricep merkins
Injured squirrel pulls down. Jog to fence and sprint to foul line
10 Tricep merkins
Shrimping aint easy—down and back to flag
6 Foul pole to center field tempo runs
1-10 Merkin pyramid with SSH
105 SSH IC 4CT
Al Gore for 30-45 sec with pulse
COUNT-OFF & NAME-O-RAMA
17/ 1 FNG Sully
CIRCLE OF TRUST/BOM:
Don’t be afraid to reach out with a word of encouragement. This is more than a workout group. Thankful for the support of a vast array of people. You never know how much a simple hello can go to mean something to someone.
MOLESKIN:
Be glad i forgot about crabs, frogs, and other animals that i wrote down to do. We got wet. Probably messed up field. Im not sorry for dirtying your laundry (just my wife’s)
ANNOUNCEMENTS:
AO olympics this saturday at BC
