July 25, 2018

One Shell of a Beatdown

Old Forest, Uncategorized, Weekday

THE SCENE: Temporary relief from the dog days, though the aftermath proved very sweaty
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

  • SSH x 20
  • Arm Circles x 20
  • Daisy Pickers x 20
  • Mosey to Shell w/ CMUs (+1 Speaker, cause you know…Sir Mix A Lot)

THA-THANG:

SHELL BEATDOWN
Full body beatdown (in pairs)
– Lunges (2=1) X 20
– Calf walk up the hill
– Squat jump X20

– MERKINS 30
– BEAR CRAWL UP HILL
– BENCH DIPS X 30

– Coupon curls X 30
– BEAR CRAWL UP HILL
– BENCH PULL UPS X 30

while 1 partner does exercise above, other partner is doing Burpees

MARY:
No time for Mary

COUNT-OFF & NAME-O-RAMA
8 (no FNGs)

CIRCLE OF TRUST/BOM:
Eph 5:6-9
Know the truth or you’ll be deceived and deceive others also, walk in the light and that light will infiltrate every area of your life and those who interact with you.

ANNOUNCEMENTS:
Black-Ops @ Ruins, check Slack for pin drop, but it will be at Spaghetti Warehouse

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