Thursday, July 9th, 2020
10x Split Squat ea side
10x Sumo DL
100ft Banded Side Steps
10x Banded Wall Squats
10x Side Plank hip touch ea side
10x OH situps
10x Russian Twist ea side
10x Flutter Kick -4 count
*After ea Set…
10x Thruster 135/95
Many of you have asked what you can do to help Ginger. As many of you know and have been keeping up with her posts, Noel (her husband) had a heart attack and had to have a triple bypass. He is home now, but has a long road to recovery. Instead of making meals or having meals sent to their house I’m asking if people would like to just give Publix gift cards or Doordash gift cards so they can grab/order whatever they like. You can bring to the gym and Mallory will make sure she receives them. Thanks for your help!
Saturday, July 11th: “Capture the Flag”
Time: teams will be sent off at 9am, please be ready to go beforehand.
*Wear you Team color
*If you have a weighted vest or ruck, make sure you bring it.
*Bring water for during and BYOB/Drinks for afterwards
*Each team will be allowed ONE (road) bike- coordinate with your team captain.
*If you were not on the list but still wish to participate, please let us know and we will place you on a team.
*Awards will be handed out after capture the flag is complete.
*May get wet at some point so I suggest possibly bringing a change of clothes 😛
Captains: PJ & Big Matt
Captains: Newton & James
Captains: Cason & Jacky