AO: The Iron Cage
Q: Flo ,
PAX: Flo, Ricola, Lawn Boy, Disco, Training Wheels
FNGs: None
COUNT: 5
WARMUP:
Mountain man poopers x 10
String ripers x 10
String sliders (side to side) x 10
Big 3 shoulder set. Laying faces down in a “T” position lifted arms with fists pointed:
Down x 20
Up x 20
Forward x 20
Kneeling locked thumb arm lift x 10
The clap x 10 (on knees with one shoulder down arms straight out palm up. Other arms opens up toward the sky as far as it could then back down to clap with the other hand)

THE THANG:
Partner up
Plank – 50 kettlebell floor presses per PAX – sets of ten while partner holds
Hollow hold – 100 kneeling around the worlds per PAX – sets of 20 while partner holds
Wall sit – 150 kettlebell squats per PAX – sets of 30* while partner holds

*some switched to sets of 15 still accomplished full 150/person
MARY:
Suitcase carries

ANNOUNCEMENTS:
Book club till we have faces
14er-adventures
Food bank Aug 1
Summer yeti
Etc.

COT:
Prayed for our community and thanks God for our men