AO: The Hills of Park West
Q: @Howitzer
PAX: @The Suprano, @Fema, @Thing2
Pledge of Allegiance
SSH x25 IC
IPW x 10 IC
Merkin x10 IC
Mosey to CMU’s & grab qty 2, head out to football field
Start at the goal line, Farmers carry blocks to cone every20 yards do exercise & Farmers carry your blocks to next cone until you getto the endzone
Durkin x20
R- hand R-leg on block Merkin x20
L- hand L-leg on block Merkin x20
Abyss Merkin x 20
Erkin X20
Coming back
Shoulder press x20
Upright Row x 20
Shrug x 20
Shoulder to shoulder x20
CMU swing x 20
Turn around & heading back down field
Sumo Squat x 20
R-leg front to back lunge x 10
L-leg front to back lunge
Single leg squat x 20 each leg
Dead lift x20
Coming back
Lying down triceps extensions x20
CMU preacher curls X20
Dips X20
Around the world curls x20
Side tri rise x20 each side
Bonus Round- curls x20 + Ball chain Merkin
Put CMU’s away & Mosey back to the flag
Announcements- 0730 Bible Study @ Lowes Foods is cancelledtoday, 1700 Beer Summit @ Mello Mushroom, This Saturdays will be lastcollection for Deployed Soldiers still need some cash donations to help coverfreight cost. This Saturday Winwood Farmsimprovement project. Save the date for Aug 25 Blood drive, please RSVPto Daisy
COT: Prayers for John Smith & Family, Families of boththe Tow truck drive & the police officer that were hit on the bridge lastweek, family on DI that lost their home from a fire.