AO: The Hills of Park West
Q: @Howitzer
PAX: @Fema, @Junkyard dog, @F3Dirty Bird
Pledge of Allegiance
Warm up
SSH x10 IC
IPW x 10 IC
Hill Billy x 10 IC
Mt climber x10 IC
Merkin x10 IC
The Thang
Mosey to CMU’s & off to Pull up bar for Howitzer HurtLocker WOD
All exercises done single count
Merkin x 50
Wide arm pull-up x20
Overhead press x 50
Wide arm Merkin x50
Reverse grip chin up x20
Upright row X50
Derkin x 50
Close grip overhand pull-up x 20
Shoulder to Shoulder press x50
400 Meter run
Rinse & repeat!
Mosey back to the Flag
Announcements- 0730 Bible Study @ Lowes Foods, 1700 BeerSummit @ Mello Mushroom, Will be collecting the next 2 Friday & Saturdaysfor Deployed Soldiers, Convergence 7/4 Station 21 0600 Kick off The Tour ofCharleston!
COT: Prayers- TheSoprano’s Friend Jay recovering from Chemo, Bumble Bee & co-workerspossible COVID, Up State parents health, Dough Boy father and all our deployedSoldiers, Service Men, Women & Marine’s