July 16, 2018

Top of the Levee

Levee, Uncategorized, Weekday

THE SCENE:  Very humid
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

  • SSH x 20 IC
  • Butt Kickers x 20 IC
  • High Knees x 20 IC
  • Squat Thrust x 10 OYO

THA-THANG:

Mosey to the new found hill, “the Levee”

  • 11’s Squats and burpees

Mosey back to shovel flags

  • Sprint to dumpster in parking lot followed by 20 merkins
  • Sprint back to shovel flags
  • AMRAP – 5minutes
    • Dips, Box Jumps, Sumo Squat, Lap around Pavilion
  • AMRAP 5 Minutes
    • Incline Merkins, Lap around Pavilion, Decline Merkins

MARY:

  • Mountain Climbers x 15 IC
  • Hello Dolly x 15 IC
  • Box Cutters x 15 IC

COUNT-OFF & NAME-O-RAMA
Slicnut, Forest, Sparky, Nature Boy, Pops, Raven, Snowman, Woody
CIRCLE OF TRUST/BOM:
Talked about the Q source : Articulation
MOLESKIN:

ANNOUNCEMENTS:
Grow Ruck September 21-23rd

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