HMM: Rockin away summer

Date: 8-26
QIC: Special K
Pax: 12
Pony express
Tee time
Steak knives
Mr T
Floppy disc
FNG- Dolly
Arm circles IC x 25
Cherry pickers IC X 25
Mosey to ditch to get rocks w 15 merkins at each speed bump crossed
The Thang:
100 shoulder press- front back 1
200 chest press
300 squats
Partner runs up and down hill- top of hill 5 burpees
Mosey to sand pit for some Circuit work :Pearls on a string:
1st set
rock lift press throw x25
Bent over row x 25
Walking merkin top of hill and back
Plank for 6
Set 2
Rock lift press throw x 25
Bent over row x 25
Under hand rock throw down and back
Plank for 6
Mosey to return rock then to AO doing merkins at speed bumps again
welcome FNG Ben- F3 Dolly
Undertaker mom Tumor, pray for healing
Pray for all the students and staff starting school this fall
Pray for healing to those who suffer w mental illness
Go ruck in dec
Next Monday convergence- location tbd
Weights used today were provided by Nature: 
Granite is a light-colored plutonic rock found throughout the continental crust, most commonly in mountainous areas. It consists of coarse grains of quartz (10-50%), potassium feldspar, and sodium feldspar. These minerals make up more than 80% of the rock. Other common minerals include mica (muscovite and biotite) and hornblende (see amphibole). The chemical composition of granite is typically 70-77% silica, 11-13% alumina, 3-5% potassium oxide, 3-5% soda, 1% lime, 2-3% total iron, and less than 1% magnesia and titania. Volcanic rock of equivalent chemical composition and mineralogy is called rhyolite. Granites are the most abundant plutonic rocks of mountain belts and continental shield areas. They occur in great batholiths that may occupy thousands of square kilometers and are usually closely associated with quartz monzonite, granodiorite, diorite, and gabbro.


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