AO: Scrooge
Conditions: 39 and Ripe for Acceleration.
PAX (10): Nurse Jackie, Ginger, Boucher, Wee Man, Web, Shuttlecock, Pinto, Big Worm, Squatter, Paycheck (QIC)
Disclaimer
Warmup, In Cadence:
- Thru The SloTunnel, x 20
- Heels To Heaven, x15
- Flutter Kicks, x20
- Hello Dolly, x20
- Shoulder Taps, x 20
- Mountain Climbers, x20
- Hand Release Merkins, x 10
- Big Boi Squat Jumps, x10
- YHC noted on Saturday that Boucher was doing this insane, ravenous, Pro version of Squat Jumps, not some flinch & hop.
-
- -Boucher was asked to demonstrate and explain:
- Get that hip hinge working
- hips back
- glutes low
- both hands slap the ground
- explode, full extension with arms up + a real jump
- These are hereby dubbed Big Boi Squat Jumps and one rep must include hands smacking ground and full extension up.
- -Boucher was asked to demonstrate and explain:
-
- YHC noted on Saturday that Boucher was doing this insane, ravenous, Pro version of Squat Jumps, not some flinch & hop.
- Bear Crawl to Gazebo
- Picnic Tables
- Gas Pumps
- Dips
- Split Grip Pullups Leg assist up, pause at top, slow descent x 5; x 5 (left hand pullup grip, right hand chinup grip, flapjack)
- Crawl Bear back, Mosey around parking lot, to last parking spot.
- Lunges: Last parking spot to power box/cone.
- Mosey to Stop Sign MODFIY– back up and make marker the mailbox for safety.
- At Mailbox: 5 Big Boi Squat Jumps + 10 Hand Release Merkins.
- Mosey to from Mailbox back to parking lot-Curb/Cone/Green Powerbox.
THE THANG: AMRAP
- Jailbreak!
- 40 Yard Dash, from Powerbox /cone to Parking Spot Midline (fig. #5 – #6 below)
- Mosey to Concrete (fig. #7 below)
- Bear Crawl to Gazebo
- Picnic Table (fig. #8 below)
- 10 Gas Pumps
- 10 Dips
- 5 Pull-ups (Modify: leg assist up, pause at top, slow negatives down)
- Crawl Bear (fig #9) *We mostly just did bumper cars and used the same concrete as before.
- Mosey around parking lot, follow The Fancy Arrows provided by City of Florence.
- Halt at Last Parking Spot (fig. #10)
- Prisoner Lunges to Power Box/Cone (Fig. #5)
- Mosey to Mailbox
- 5 Big Boi Squat Jumps, 10 Hand Release Merkins
- Mosey to Power Box/Cone to…
- RINSE AND REPEAT! GET SOME!
Circle up
- 10 Big Boi Jump Squats
- MARY:
- NJ: Freddie Mercuries, x 30
- Biggie: Leg Raises, x 5
Prayers, Praises, Announcements: Praises for Pinto’s niece doing better, prayers for continued recovery.
6’BOM
Pledge
Moleskine: It is truly an honor to get to lead y’all to get better, stronger, and faster while I simultaneously push myself to also get after it.



Leave a Reply