AO: Harrisburg
Q: Uncle Floyd ,
PAX: Constitution, Uncle Floyd, Ace, Gold Rush, Bearclaw, Kojak, Carpe Diem
FNGs: None
COUNT: 7
WARMUP: SSH, ISTs, Hillbillies, arm stretch, runner’s stretch; jail break (sprint) across parking lot and back.
THE THANG:
Ruck special: Hill running, bottom, top, and 2nd bottom: 25 goblet squats, 25 American Hammers, 25 Curl/Overhead Press/Tricep extension (repeato on the way back up the hill
Round 2: 25 Merkins, 25 Crunchy Frogs, 25 Jump Squats, repeato on the way back and pick up the six.
Mosey to iron picnic benches: 2 sets of 15 incline push ups and 15 Dips
Mosey to checkered flags:
10 man makers side lunge to 2nd flag; 10 curls, side lunge to 3rd flag; 10 overhead presses, side lunge and run around flag at the entrance: step-ups on center concrete where flag is.
Slow mosey back to cars.
MARY: no time
ANNOUNCEMENTS: HIM Anniversary event, volunteers needed
COT: Prayers for Mary for a smooth and painless pregnancy (Carpe Diem ‘s wife); prayers for Christy (Bearclaw’s wife) for extremely low iron levels and correct diagnosis; prayers for Gold Rush’s wife for a safe medical testing procedure; prayers and thanksgiving for Constitution’s 19th wedding anniversary, part-time work and eventual full-time position; prayers Iran, prayers leading up to our 250th anniversary as a nation on July 4! Aye
-Always a pleasure to servant-lead, gentlemen.