AO: Whiskey Alpha
PAX: 7 @HBC @uber @Greenhorn @Huggies.. @Wingnut Matthews @Pluggies@OG
QIC: OG
Warm Up:
40 ssh ic
10 cherry pickers
40 merkins
20 imperial walkers ic
The thang:
Get bricks and ropes then mosey the bus loop and around to the pull up bars.
55 Burpees
55 Pull ups (10 of each, 9of each, 8,7….)
Brick area for 4 30 yd shit brick slides
50 curls
25 shoulder presses
15 flys
40 tricep extensions
2 more shit brick slides
AB work:
40 crunchy frogs
20 pole toe taps
75 LBCs
Merlot splash
Stoppage time:
2 more rounds of shit bricks bringing the total up to 8
1 minute on the heavy ropes (longest minute of your life)
25 hand release merkins
COT:
Phil 2:3 Do Nothing out of selfish ambition or vain conceit. Rather, in humility value others above yourselves.
Prayer requests @Otto @Greenhorn @Fiddler@Huggies..
prayer and Lord’s Prayer
Enjoyed it fellas, continue pushing yourselves! YHC-OG
John H. Clendaniel, ED.S
Principal
Orange Grove Charter School
1225 Orange Branch Rd.
Charleston, SC 29407
(843) 763-1520 Phone
(843) 769-2245 Fax