Date: 6-5-23

AO: scrooge

Pax: Belding, Pinto, Thriller, Big Worm, Noodle

FNG’s: 0

Q: Bionic

Total: 6

Conditions: 60 and clear

• Warm up:

• L A C x 10IC

• Imperial Walker’s x 10 IC

• Air Squat’s x 10 oyo

• Merkins x 10IC

The Thang:

Climbing Dill 1 (set 1 7reps IC, set 2 5reps IC)

• Straight arm pull

• Heel hook

• Pull up

• Leg tuck

• Alternating grip pull up

• 30, 20, 15, 10 second hang

4 for the Core (60 seconds each)

• bent leg raise

• Side plank (each side)

• Back bridge

• Quadruplex

Around the circle

• gas pumpers 40 oyo

• Flutter kicks 30 IC

• Big Boys 30 IC

• Spider Merkins (I blacked out. Forgot count)

• Freddy Mercury’s (also blacked out)

Announcements

• 2nd week in July help Pinto move family across the bridge (down the road) if you can.

Prayer Request

• Thriller father out of hospital. Continue to navigate cancer treatment

• Bionic family funeral today for wife’s Grand father

• Noodle pray for strength and wisdom while he works through labor negotiations as a young manager at work.