AO Park West 7/10/2020 Q-Howitzer

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.