July 31, 2019

The Levee Rock Anthems – We gonna work!

Levee, Uncategorized, Weekday

THE SCENE: 72 sticky degrees

F3 WELCOME & DISCLAIMER – done
WARM-O-RAMA: SSH x25 IC, Daisy Pickers x10 IC, OYO 1 min

THA-THANG:

Seconds APP on Bose Speaker.  

PART 1 – Queue 80s Rock Anthems loudly.  Play.  Intervals of 40 sec on / 20 sec rest.  3 rounds of following exercises:

  • Shoulder Taps
  • Squats
  • Merkins
  • Big Boy Sit-Ups
  • Mountain Climbers

PART 2 – Queue 90s Rock Anthems loudly.  Play.  Intervals of 35 sec on / 20 sec rest.  3 rounds of following exercises:

  • Carolina Dry Docks
  • Jump Squats
  • Diamond Merkins
  • Flutter Kicks
  • Wide Grip Merkins
  • Pickle Pounders

MARY: Hold Plank 90 seconds.

COUNT-OFF & NAME-O-RAMA

13 PAX – Fishnet, Coach K, Pablo, La-Z-Boy, Peeping Tom, Cubbie, Pronto Pup, 1040, FanBoi, Boudreaux, LinkedIn, Blank Stare, Halpert QIC

CIRCLE OF TRUST/BOM:

  1. Time spent with family should come first
  2. Don’t be afraid to go out of your way to help others

MOLESKIN:

Lot of new LEVEE PAX lately, keep em coming!  Honored to lead with these men.

ANNOUNCEMENTS:

KotB on 8/5 – Pronto Pup on the griddle, bring a few dollars

Ongoing – Bring your own cup for PLC 

Levee shirt preorder closes on 8/2 – get your order in!

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