Conditions: not too shabby (read humid)

Disclaimer: given with 1 min warning

Warmup

20 SSH IC, 20 mountain climbers IC, 20 cut the grass IC, 20 LBAC’s forward IC.  Mosey to front gate.

The Thang

Started off with a Loredo. 6 rounds, not timed. 24 air squats, 24 merkins, 24 walking lunges, 400 M run.

Recover, mosey to grassy area.

Ab Work: 50 flutter kicks (count 1 leg), 50 LBC’s, 25 leg raises, plank to failure.

Light pole to Light pole: 5 burpees at first light pole, jog to 3rd light pole and do 5 jungle boi squats, jog back.  Rinse and repeat x 5 rounds.

Indian Run: Around perimeter of Emerald, the 6 completes 5 air squats then takes lead, around back of school to front entrance, stopping at benches.

Bench Work: each PAX grabbed a spot on the bench for 25 dips, followed by 25 calf raises, followed by wall sit.  2 rounds, first wall sit 3o count, second wall sit 60 count.  Recover called.  Short mosey back to parking lot.

COT

Countorama

Nameorama

Announcements

All AO’s need a Q

July 4th AO will be Epicenter

Furman 5K, message Polly for details

Prayer Requests

Polly’s son and daughter in law for a safe flight home.

Bean-o’s friend Stan Stockman for his battle with lung cancer.

Fatback’s father in his battle with congestive heart failure.

BOM

YHC prayed us out.

YHC enjoyed the challenge of his VQ.  Hope schedule will allow for more to come in the near future.  Everyone busted it this morning, only a few grumbles overheard when announced running would be a part of today’s workout.  😂 Thanks to all who showed and put in solid work.  It was an honor to lead the workout today.

Brut