September 12, 2018

Wonderful Wed at the Levee

THE SCENE: Very Dark so that you couldn’t see the Fresh shave of Nature Boy


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

1-bear crawl x 50 yards
1-Crab walk x 50 yards


15 Lunge pulses each leg. Lunge walk  20 yards. 15 Pulses each leg. Lung walk back.

BBSU x 5 IC 4 ct

Reverse crunch and hip ups x 20 OYO

6 in and hold–15 sec

14 PAX (0 FNG)
YHC read Be Thou My Vision. Think. Reflect. React OYO

Be Thou my Vision, O Lord of my heart
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
Be Thou my Wisdom, and Thou my true Word
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
Riches I heed not, nor man’s empty praise
Thou mine Inheritance, now and always
Thou and Thou only, first in my heart
High King of Heaven, my Treasure Thou art
High King of Heaven, my victory won
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

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

Growruck next weekend