Wonderful Wed at the Levee
THE SCENE: Very Dark so that you couldn’t see the Fresh shave of Nature Boy
F3 WELCOME & DISCLAIMER
check
WARM-O-RAMA:
Squats x 15 IC 4 count
SL Deadlifts x15 OYO each leg
Capri lap
SSH x50 4 ct IC
Arm Circles 10 count each way
THA-THANG: Active recovery when you finish or finish with the six
20 merkins/Carolina dry docks x50 reps of each. Do it how you want. Just do.
Box jumps (Step ups) x 20 and Heel taps x 15 . Rinse and Repeat x3
Active recovery lap
15 Lunge pulses each leg. Lunge walk 20 yards. 15 Pulses each leg. Lung walk back.
MARY:
BBSU x 5 IC 4 ct
Reverse crunch and hip ups x 20 OYO
6 in and hold–15 sec
COUNT-OFF & NAME-O-RAMA
14 PAX (0 FNG)
CIRCLE OF TRUST/BOM:
YHC read Be Thou My Vision. Think. Reflect. React OYO
Naught be all else to me, save that Thou art
Thou my best Thought, by day or by night
Waking or sleeping, Thy presence my light
I ever with Thee and Thou with me, Lord
Thou my great Father, I Thy true son
Thou in me dwelling, and I with Thee one
Thou mine Inheritance, now and always
Thou and Thou only, first in my heart
High King of Heaven, my Treasure Thou art
May I reach Heaven’s joys, O bright Heav’n’s Sun
Heart of my own heart, whate’er befall
Still be my Vision, O Ruler of all
MOLESKIN:
Great job by Renfro and U-Rock with their rucks on today. Way to push through and modify as needed. Love working with these men because they listen to their bodies, but find another way to work. TCLAPS to everyone for pushing through. Yall the real MVPs
ANNOUNCEMENTS:
Growruck next weekend
