Hamilton

Date: 2026-06-15
AO: Hamilton
Q: Sloop ,
PAX: Traveler, Jag, Goldfish, Hobbyhorse, Sloop, Tariff
FNGs: None
COUNT: 6
WARMUP: the usual
THE THANG: Ladder 5, 6, 7, 8
Shoulder Press
Squat
Run 1 lap
Ladder 5,6,7,8
Bent over rows
Curls
Run 1 Lap
Ladder 6,8,10,12
Step Ups
Tricep Dips
1 Rifle Carry across the field

MARY: 3 rounds of
Boat pose aka Hollow Rock 30 count
Shoulder taps 30 count
ANNOUNCEMENTS: night_owl on Thursday evenings
COT: it takes a lot of work to keep things steady at work, with family, the community and yourself. All are important so keeping juggling.