COP:
SSH x 10
TTT x 10
Windmills x 10
Gang of 5 x 100’s
-Curls x 10 each arm = 20
-Squats x 20
-Tricep ext x 20
-Shoulder press x 20
-Bent over rows x 20
-Walk around bridge and back, KB overhead
Rinse and Repeat x 5
Walk to stairs, KB overhead
Duck walk to top of stairs x 2, then carry KB to first available stair after each PAX reaches the top.
99 calf raises
-33 regular
-33 inward
-33 outward
All PAX to the bottom of the stairs and conduct 100 shrugs.
Go back to virtual flag for Mary:
With KB:
LBC x 20
Flutter kicks X 25 each leg
6 inches x 1 minute
Announcements:
5/24: Jailbreak 5k and Stomp the Swamp
9/7-8: BRR
Prayers:
-GED’s recent injury
-GED’s friend who was killed during construction of new middle school
-Dunphy’s mom
-Kids going back to school and parents
-Bringing back God into our society