• When: 2020-08-18
  • QIC: No Help
  • The PAX: Hanging Chad, Goose, Wingback, Two Timer, Tailpipe, Rocking Chair (Respect Respect), Strut, Shandy (Respect), Ball Boy, Breakfast Club, Dr. Quinn, Motorboat, No Help


At Dawn We Shred…Again

Weather: 71° and humid

The Thang:

Intro, disclaimer, prayer

Mosey to the parking lot for COP

SSH x 10 IC
Merkins x 10 OMC
LBAC x 10 IC f
Merkins x 10 OMC
LBAC x 10 IC r
Merkins x 10 OMC
TTT x 10 IC
Merkins x 10 OMC
Imperial Walkers x 10 IC
Merkins x 10 OMC

Mosey to beside the Boneyard brick pile

LBAC x 10 IC r
Merkins x 10 OMC
LBAC x 10 IC f
Merkins x 10 OMC

Grab bricks and circle up for some #SummerofShred ladder work

Curls x 10/OH Triceps Ext x 10

Curls x 20/OH Triceps Ext x 20

Curls x 30/OH Triceps Ext x 30

Run down to the 5th light and back

Curls x 20/OH Triceps Ext x 20

Curls x 10/OH Triceps Ext x 10

Front Raise x 10/Shoulder Press x 10

Front Raise x 10/Shoulder Press x 20

Front Raise x 10/Shoulder Press x 30

Run down to the 5th light and back

Front Raise x 10/Shoulder Press x 20

Front Raise x 10/Shoulder Press x 10

Lateral Raise x 10/Shoulder Press x 10

Lateral Raise x 10/Shoulder Press x 20

Lateral Raise x 10/Shoulder Press x 30

Run down to the 5th light and back

Lateral Raise x 10/Shoulder Press x 20

Lateral Raise x 10/Shoulder Press x 10

Hammer Curls x 10/Triceps Kickback x 10

Hammer Curls x 10/Triceps Kickback x 10

Hammer Curls x 10/Triceps Kickback x 10

Put the bricks up and mosey to the pull up bars

Pull ups x 10

Incline Merkins x 50

(Total reps, however many sets it takes to finish the reps)

Mosey back toward the flag, randomly stop

BBSU x 10 IC
Flutter Kicks x 10 IC

Continue back to the flag

Boat/Canoe

COT

Announcements

Smokehouse 9/11 event

Virtual STS 5K

Prayer Requests

Continued prayers for Tinkle’s Mom

My Cousin

Glow Worms step dad

Country

  1. Latvia by HC’s request

BOM

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