SSH 30

WMH10

Good Mornings 10

 Mosey to trafice circle for Dirty Mcduce

4 sets 3 exs and 12 reps

• Set 1 – Merkins 12, LBCs x 12IC and Squats x 12. Run the loop.
• Set 2 – Wide-arm Merkins 12 , Flutters x 12IC and Sumo Squat x 12. Run the loop.
• Set 3 – CDDs x 12, Dollies x 12IC and lunges x 12IC. Run the loop.
• Set 4 – Diamond Merkins x 12, Freddie Mercuries x 12IC and Sumo Squats x 12IC. Run the loop.

Tag in Brotox for the rest of the Q

1. Ricky Bobby

2. Partner up. 10 hand clap merkins, partner 1 runs right and does 5 burpees, partner 2 runs left and does 10 WWIIs, each run back to the center. Repeat hand clap merkins and switch directions. 4 rounds total.

3. Same as above but with 10 hand release merkins in the middle, 10 squats to the right, 10 American hammers to the left. 4 rounds total.

Mary

10 count plank ring of fire

Box cutters, x20IC

Announcements:

-T-clapps to chum and everyone who did The Gambler over the weekend

-F3 dad camp registration should be open soon stay tuned

-BC Murph will be 5/21 all are welcome

– Please welcome the new Big House Co-Site Q

BOM

The people we surround ourselves with either raise or lower our standards. They either help us to become the best versions of ourselves or encourage us to become lesser versions of ourselves. No man becomes great on his own, the people  around him help to make him great. Thank you all for being the people in my life who raise my standards, remind me of my purpose and challenge me to become the best version of myself