Q: Colonel
PAX: Freebird, Mooch, flyball, Wild Thing 2.0
FNGs: None
COUNT: 5
WARMUP: SSH, Cherry Pickers, LBACs, OH claps, seal claps, merkins
THE THANG:
Grab your coupons and come over to start of sidewalk
– we will do 2 different exercises for 16 reps. 16+16=32
– after you complete the 2 exercises you will perform 3 man makers. When you finish the man makers you will rifle carry to next station of exercises written in chalk
Station 1:
– Curls
– OH tricep extension
Station 2:
– Block swings
– Bent over rows
Station 3:
– OH Press
– Block Merkins
Station 4:
– Squat Thrusters
– Mike Tyson’s
Station 5:
– Flutter kicks w/block (single count)
– Block Press
Station 6:
– Sumo Squats
– Upright rows
Rinse and repeat 2 rounds
MARY: Captain Thors, hello dollys, box cutters, ring of Fire Merkins
ANNOUNCEMENTS:
Starfish convergence on July 12th at the project (Time: TBD)
COT:
All of us are carrying something right now: for example my sisters situation, family member sick, work situation, seeking purpose in life, overwhelmed, etc.
-Matthew 11:28
-2 Corinthians 1:3-5
