Sully VQ at The Levee

THE SCENE: 55° overcast and  wet

F3 WELCOME & DISCLAIMER

Welcomed the PAX including 1 FNG. Standard F3 Disclaimer

WARM-O-RAMA:
20 x SSH 

20 x Imperial Walkers

20 x Daisy Pickers

10 x Merkins

THA-THANG:

Due to wet conditions, mosey’d to the football field to do 2 rounds of 11s on the turf.

Round 1: Beginning at front of In Zone

1- Jump Squat

     – Run to 50 yard line

10- BBSUs

     – Back to the In Zone

Continued up the 11s ladder until complete

Round 2: Beginning at front of In Zone

1- Front lunges (1 per leg was one rep)

     – Run to 50 yard line

10- Merkins

     – Back to the In Zone

Continued up the 11’s ladder until complete

Mosey back to STARTEX

MARY:
Flutter Kick x20

Hello Dolly x20

American Hammer x20

Plank Jacks until 0615

COUNT-OFF & NAME-O-RAMA
16 PAX, 1 FNG (Motel 6)

CIRCLE OF TRUST/BOM:
Talked on the importance of mentorship. Seeking out a professional/personal mentor and also seeking out those to mentor either professionally or personally.