6/6/23
AO: The Corral
Q: Green Thumb
Pax: (6) Flush, Phunny, Danno, Jay Z, Pawnee, & YHC
Warm-Up: SSH, Imperial Walker, Good Mornings, & Sir Fazio Arm Circles.
Ruck up and sandbag up for ½ mile loop around the field.
Main Event:
Bear Crawl with Ruck on and pull sandbag 50 yards. Return to start carrying sandbag in front.
20 reps each of ruck curls, tri extensions, bent-over row (use ruck or sandbag), and heavy squats (ruck & sandbag)
Repeat previous sequence.
Ruck up and sandbag up for ½ mile loop around the field.
Finished with weighted Mary of LSF and Homer to Marge
Announcements:
Next Friday Fellowship luncheon at Real McMcoy’s on Rodger Rd
July 21 Brah Lake Beatdown. See event details on FB.
Prayers:
For Phunny’s M, Shabril’s knee and those in need of healing
Jay-Z’s sister and family whose boyfriend passed unexpectedly yesterday
Chargrill and his family as they return to Ukraine to visit with family.