THE CREW 🚨
1 Steve-O
2 Fertile Myrtle
3 Showboat (R)
4 Bimbo
5 Montezuma
6 Flexseal
7 Maytag
8 D-List
9 HBK
10 Brisket
11 Toad
12 Masse’
13 Lockbox
14 Tall Tale (R)
15 Bombay
16 depends (Q)
THE JAMS 🎶
Talking Heads, Bone Thugs-N-Harmony, Chris Stapleton, Kevin Gates
THE WORKOUT 💪
5:30-5:40… mix of warm up exercises, mosey, and ‘merkins on my down’ … back parking lot
5:40-5:50… 10 cadence SSH, 10 merkins on my down, 10 cadence abs, sprint… REPEAT but change ab exercise and alter the type of sprints
mosey back
5:55-6:10… coupon and hill work… choose 4 exercises, 25 reps each, then mosey to bottom of hill and back up. REPEAT. (list of exercises to choose from… curls, bench, skull crushers, overhead press, bent over rows, swings, big boys, pretzel crunch L, pretzel crunch R, squats, lunges, calf raises)
6:11-6:15… plank tabata… 45on/15off… regular, forearm, side, side
COT 🚨🙏🗣️
Announcements… IHC Flexseal 🥇Saturday @ posh, top golf ruck, convergence, Friday lunch
Intentions… travelers, Good Friday
Final message… The inches we need are everywhere around us… On this team we fight for that inch… Because we know when we add up all those inches, that’s gonna make the difference between winning and losing! Between living and MF dying!
IHC🥇 big HIMS… giddy up!
F3 Louisville 