Date: 4/12/23

AO: scrooge

Conditions: 45, clear

Pax: Web, Squatter, Belding, Sawdust, Thriller, Big Worm, Jammy

Q: Bionic

FNG: 0

Total: 8

Disclaimer: I’m not a professional. Not paid to instruct your not paying to be here. You know your body and it’s limitations. Modify as necessary.

Warm up:

Little arm circles 10IC

Imperial Walker 10IC

Forward clap 10IC

Thru the tunnel 10IC

SSH 15IC

Hip stability drill:

Lateral leg raise 10IC

Medial leg raise 10IC

Bent leg raise 10IC

Single leg tuck 10IC

The Thang:

eMom x 10min

Alternating block merkins x 5 (10 reps if you want to push it)

Block OH Press x 10

Block Curls x 10

60 second high plank

eMom x 10min

Block walk ups x 5

Squat W/block x 10

Blockee x 2

Around the circle abs x 25 reps (exercise of choice)

COT:

Announcements- The Fox 2023

SMR 2023

Prayer Request-

Web’s brother transition to new job

Jammy having a baby

Bionic safe travels to mountains this week

Pledge of Allegiance

Prayer