Date: Wednesday, 3/22/23

AO: scrooge

PAX: Pinto, Belding, SpeedWalker (Preworkout)

FNGs: none

Q: Web

Total: 4

Conditions: Nice and cool with a mini breeze

Warm-Up:

– 11x SSH IC

– 11x Merkins IC

– 11x Mountain Climbers IC

– 11x Russian Twists IC

– 11x Overhead Claps IC

– 11x Through the Tunnels IC

– 11x Squats IC

The Thang:

Set 1

– 11x Overhead Presses

– 22x Carolina Dry Docks

– 33x Block Curls

– 44x Chest Presses

Set 2

Slowzy to the Picnic Tables with Blocks

– 11x Pull-ups

– 22x Goblet Squats

– 33x Hand Release Merkins

– 44x Tricep Presses (?) (arms with blocks behind head to above the head)

Set 3

Slowzy to Hoppa’s Yard

– 11x Merkins

– 22x Pull Throughs

– 33x LBCs

– 44x Bent Over Rows

Slowzy to Ebeneezer Parking Lot

Repeat Set 1 & 2

11x Gravity Stretch IC

Announcements:

– Royal Rumble this Saturday is a convergenc at Rumble with Ruckers starting at 0500 and runners startibg at 0600

Count-o-Rama

Name-o-Rama

Prayer

– Pinto – Prayer for his sister-in-law who may have an issue where her bone tisse is deteriorating and is not treatable (hopefully not that)

– Pinto – Family friend has had seizures and is going in to try to get it fixed (that they might go away)

– Belding – His M taking care of her parents; Nurse is coming in to help with tecs coming out to help soon

– Belding – an unspoken request

– Thriller – For his family

Moleskin:

We had a nice start to the morning with 3 PAX sticking around for the workout. It was not too chilly and we got to do some nice arm and shoulder exercises. As such we got a decent bit of block presses in. Belding and Pinto led the charge with the exercises and kept pushing therough despite the lactic acid. My high school cross-country coach used to say that “lactic acid is your friend.” I personally don’t think that is the case for me, but it sure looked like that was th case for Belding and Pinto and they blew through all of the reps.

Once again, thanks for letting me lead and I look forward to seeing y’all in the gloom again.