Newfoundland, Canada (where is the M is from) is known as “The Rock”.  I decided to incorporate that into our workout today and build our arms and upper body.

Pledge of Allegiance

Warmup
20 SSH
18 High Knees
14 Michael Phelps

The Thang

Mosey to Gate 8
25 Merkins, 25 WWII, 25 Dips, 25 Derkins
Mosey to school
7s with pullups on one side and dips on the picnic benches
Mosey to Pirate flag (in front of Town Bank entrance)
with a rock in each hand PAX did 50 arm curls (concentration on last 10), holding rocks overhead lunged to the end of the parking lot, did 50 shoulder shrugs, sprinted back, then finished with 50 hallelujas
Mosey to statue
25 Merkins, 25 WWII, 25 Dips, 25 Derkins
Mosey to tunnel
5 count peoples chair and 5 count balls to the wall
Finished with arm marry (circles)

COT
Prayers for Cold Cut’s brother Bob’s brain surgery, Tom (friend of Urraca), mental health, all the PAX that need help but don’t ask – reach out to them.

Enjoyed the day and all 3 Fs!

TClap |
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