WARM-UP

SSH x 20, Imperial Walkers x15, Hillbillies x10, Good Mornings x10, Fazio x10 front/back, Arm stretches

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The Field

Jogged over the the soccer field.

  • Merkins x10 – run to other side of field
  • Diamonds x10 – run backwards to other side
  • Derkins x10 – run to other side
  • Wide Merikins x10 – run backwards to other side
  • Irkins x10
  • Run Stance Squat Switch (x10 each side)
  • Repeat

 

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2 Rock Shakur

 

Picked up two rocks each from the creek.

  • Outside Bicep Curls x15
  • Regular Bicep Curls x15
  • Alternating In Bicep Curls x20
  • Monster Truck Tires x5 forward/back (no rocks)
  • Swing Kicks x20
  • Shoulders – Arnolds x15
  • Shoulder Press x15
  • Side Raises x10
  • Airborne Heismans x16
  • Tricep bent Over Extensions x15
  • Tricep Overhead Extensions x15
  • On Your Back Tricep Presses x20
  • 180 Degree Jump Twists x20
  • Back – Lawnmowers x15 each side
  • Back – Bent Over Rows (elbow wide) x15
  • Jogged over to playground – 10 pull ups and 10 horizontal pull ups (?) – Repeat

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MARY

  • Reverse LBC x15
  • LBC x25
  • Merican Hammers x20
  • Firemans Pole x12 each leg
  • Plank Around the Horn (10 Count x 4)

COT

  • Saturday 6/17 – 2.0 workout at Womble more details coming
  • A/O Q’s met on Friday to discuss some workout changes. Potentially Weds speed run and Friday splitting Cletus.  More details coming
  • FedEx brought his 2.0. Welcome Stargate!

PRAYERS:

  • Lip Synch’s nieces were in a serious car accident. Praying for the girls and their mom for strength, comfort, and healing.

 

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