AO: The Yard
Q: Saints (63/150) ,
PAX: Tinder, Velma, H2O, Moen, Squeeky, Ted Lasso, Russell, Yard dog., Quick Release, Motel 6, Saints (63/150), Pebbles, Luau (F3 Gwinnett), Trike (4/50), Ebike, Muck
FNGs: None
COUNT: 16
CONDITIONS: 75 & muuuggy
WARMUP: SSH, LBAC, Pool Pissers, Imperial Walkers
THE THANG:
PUSH-UP PYRAMID 222
10 MERKINS
10 WIDE MERKINS
10 DIAMOND MERK.
I0 CAROLINA DRY DOCKS
10 ARCHER (SIDE 2 SIDE)
20 MERKINS
20 WIDE
15 RoWS
20 DIAMOND
20 TEMPO (3-1-1)
20 AMERICAN
20 DECLINE
20 HAND RELEASE
20 CLOSE GRIP
20 SPIDERMAN (KNEE 2 ELBOW)
+2 BURPEES
Q: Saints (63/150) ,
PAX: Tinder, Velma, H2O, Moen, Squeeky, Ted Lasso, Russell, Yard dog., Quick Release, Motel 6, Saints (63/150), Pebbles, Luau (F3 Gwinnett), Trike (4/50), Ebike, Muck
FNGs: None
COUNT: 16
CONDITIONS: 75 & muuuggy
WARMUP: SSH, LBAC, Pool Pissers, Imperial Walkers
THE THANG:
PUSH-UP PYRAMID 222
10 MERKINS
10 WIDE MERKINS
10 DIAMOND MERK.
I0 CAROLINA DRY DOCKS
10 ARCHER (SIDE 2 SIDE)
20 MERKINS
20 WIDE
15 RoWS
20 DIAMOND
20 TEMPO (3-1-1)
20 AMERICAN
20 DECLINE
20 HAND RELEASE
20 CLOSE GRIP
20 SPIDERMAN (KNEE 2 ELBOW)
+2 BURPEES
Pt. 2: AMRAP
15 rows
15 overhead press
15 curls
20 American hammers
30 second block hold
MARY: no
ANNOUNCEMENTS:
1. Ruck from Harbins to Tribble back to Harbins – Friday, July 3. Starts at 0530.
2. Spartan Race – Aug. 1 in Asheville, NC
3. Travis Manion Foundation Ruck 5K – Sept. 12 in ATL / Grant Park
COT:
– Praises & prayers for physical healing
– Spoken & unspoken requests
– PAX relocating (Miyagi)
– Praises for living in a free country :flag-us: