DATE: 2024-06-18

AO: southpaw

Q: Super Nova

PAX: Sharpie, Wee Man, Super Nova

FNGs: None

COUNT: 3

CONDITIONS: partly cloudy 67 degrees 94 percent humidity

WARMUP:

– side stratal hops, 3 count 30 reps

– Baby arm circles 3 count 10 reps

– American Hammers 2 count 10 reps

THE THANG:

– sandbag inclined merkins 2 mins

– Sandbag squats 2 mins

– Bench dips 2 mins

– Sandbag rows 2 min

– Sandbag bench press 2 min

– Jog

– Big boys 2 min

– Planks 2 min

– Team work sandbag pull throughs 2 min

– Step ups 2 min

– Jog

– American hammer 2 min

– Jog

ANNOUNCEMENTS:

– hot dog and salted potatoes Sharpie this Saturday at 4 pm.

– July 20th F3 pool party at Super Nova pot luck style

PRAYER REQUEST:

– sawdust

– Nurse Jackie