WARMUP: SSH, merkins, planks, stretching, mosey around w/ high knees, butt kicks, karaoke * 2, and stop for low slow squat, imperial walker, and hillbilly walker.
THE THANG: Start at the benches near the main entrance – 10 step ups (each leg), 10 dips, 10 inclined merkins, 6 declined merkins * 3 sets of each. Mosey to practice band field – bear crawl from one to the other – stopping at the 20, 40, 40, and 20 completing that amount of LBCs. Mosey to pull up bars and complete set of hanging for 10 seconds, hanging with knees to chest and hanging with feet up to 90 degrees – 10 reps each. After that, grab a cinder block and complete the following – 10 curls, 10 OH presses, 20 flutters with chest presses * 3 sets of each. Mosey around a little more and end with a very short mary.
MARY: American hammer, hello dolly, body destroyer
ANNOUNCEMENTS: Read newsletter – lots of races and a CSAUP coming up.
COT: Prayers and praises from everyone.