WARMUP: mosey around HT stopped for SSH, windmills, moroccan nightclubs, high knees, butt kickers, shuffle and karaoke.

THE THANG:
3 rounds 12 reps with a cinder block
Curls
OH press
Twisting deadlift – stand to the side of your block. Bend over, pick it up, stand up straight, then put it on the other side. Then go back, that’s one rep.
Lunge with lead foot on block

Run a loop while other pax used paver stones for shoulder flys. Flip flop and repeat

3 rounds 12 reps
Chest press – 2 count up, back down on 4
Bent over row, single arm
Leg raises over Cindy
Squat till but touches block

Half pax farmer carry while others did more flys with pavers

1 round of 12 because we ran out of time
Tricep extension
Lat raises – slow control on the way down
Flutter with block held up
Sumo squat with block

Finished with 12 more OH press

MARY:
ANNOUNCEMENTS:
4th of July convergence
Bethel Men’s shelter
COT:
What is said in the circle stays there.