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
- Latvia by HC’s request
BOM