07/12/2023
AO: Armory
Q: Jack Jack
Pax: (8) Gilmore, Counterfeit, Little Dinghy, Kitty Hawk, Roger Rabbit, Dano, & Bob Ross
Warm Up:
10 Willie Mayes Hayes
10 Lunges
10 Hill Billies
10 sec Calf Stretch
8 Good Mornings
8 Sir Fazio Arm Circles
10 Side Straddle Hops
10 sec Arm Stretch
Da Ting: “7 Minutes of Heaven AMRAP”
Starting at 1 and increasing the rep every lap. 2 10 counts between each round
1st Cone 2nd Cone 3rd Cone
Round 1 Merkins Squats LBC’s
Round 2 Wide Merkins Bobby Hurlys American Hammers (L/R = 1)
Round 3 Dry Docks Squat Thrusters X’s & O’s
Round 4 Over Head Press Curls Tricep Extensions
Announcements:
Brah Beatdown, July 21st-22nd
Monthly Luncheon, @ Fork’s Cafeteria, @11:45, July 21st
Pay attention to SLT and NanTan info
Prayers:
Wake Forest family that lost their son Sunday who drowned at falls lake
Families in Bob Ross’ church having miscarriages
Safe travels to families traveling for summer vacations