Temps 78
Disclaimer
Prayer
COP
SSH X 15 IC
Hamstring Stretch X 15 IC
Squats X 10
Merkins X 10
Squats X 8
Merkins X 8
Squats X 10
Merkins X 10
Squats X 6
Merkins X 6
Mosey to the block pile. Pick a sandbag and some bricks
Mosey to the top field:
Sandbag on ground to OH press X10
Mosey to the 50
10 RDL’s and 20 sandbag rows
Mosey back to the goal line
With Bricks- 15 LBAC front / 15 LBAC reverse / 15 OH Claps
Rinse and repeat
Return to the block pile and switch out to tires and partner up
Flip tire to the 20 – 10 incline merkins + 10 decline merkins then flip the tire back to the goal line – 10 incline and 10 decline merkins
Swap out the tire and grab some blocks and head to the planter box
3 sets of 3
Curl for the girls X 10 / dips X 10 / Step ups X 10
V ups / Squats / Curls for the girls
Bring back the blocks
45 second wall sit
10 Big Boys
45 second wall sit
10 big boys
Iron Cross circle (Always a winner)
10 merkins
Times UP!
Mosey Back to the shovel flag
Thanks for all that came out
Announcements:
Veterans Workout at Shawshank
Sweet Baby O 5K
9/13 – Camp Cole 5K in Eastover
Prayers:
Viper
All unspoken