Q: Nixon
PAX: Windex, Lightweight, Love Shaq, Einstein
FNGs: None
COUNT: 5
WARMUP:
8 minutes stretch
THE THANG:
Accountability Buddy Pull-ups 3 sets
– Run to pull up bars
– Do one max set of pullups with your buddy
– Do two more sets to you max reps with you buddy assisting as needed
Set 1 Pull-up bars
20 x WWI f3nation.com/post/world-war-i-sit-up
20 x Foxhole f3nation.com/post/foxhole
Run to stairs as a group
Set 2 Stairs
20 x WWII f3nation.com/post/world-war-ii-sit-up
20 x Dive Bombers f3nation.com/post/dive-bombers
Run to CMU Armory
Set 3 CMU Armory
10 x WWIII World-War 3 Sit-up
10 x WMD f3nation.com/post/wmd
10 x Navy Seal Burpee f3nation.com/post/navy-seal-burpee
1 x Colt45
MARY:
Ring of fire Merkins 3 reps
ANNOUNCEMENTS:
Starfish on July 12th if Anderson County AOs
Dad Camp July 15-17th. See main slack for more details
COT:
America’s 249th birthday is a time to reflect that the freedoms we celebrate are not free and are not guaranteed by any god. Our freedoms must be maintained by continued sacrifice at home through civic virtues and moral leadership.