Date: 03/29/23

AO: scrooge

PAX: Big Worm, thriller, Web, Sawdust, Belding, Pinto, Squatter, pre work SpeedWalker

FNGs: None

Q: Big Hurt

Total: 9

Conditions: A brisk 52 degrees

Warm-Up:

LAC

RLAC

BAC

SSH

Low slow squat

Merkins

The Thang:

Start under shelter:

Progressive pull ups (first set 90 deg and up, second set up to 90 deg, third set full ROM)

Dips

Decline Merkins

15 reps each x 3 sets

mosey to ebenezer lot

Partner up.

6 rounds of BLIMPS

B – 5 Burpees

L – 10 Lunges

I – 15 Imperial Walkers

M – 20 Mountain Climbers (count right leg)

P – 25 Plank Jacks

S – 30 Squats

Partner a runs length of parking lot while partner b starts exercises switch on return

Mosey back home

6 min of Nasti

Called out by pax based on random number

Each exercise x1 min and then into next one.

Announcements:

Build day Saturday 9-12 see announcement page

Count-o-Rama

Name-o-Rama

Prayer – squatter

Prayers for Russ Barnes – chemo marrow upcoming transplant. Big hurts M with health issues

Pledge.

Photo.