DATE: 2023-10-30

AO: scrooge

Q: Wee Man

PAX: Gov’na, Thriller, Squatter, Sawdust, Nurse Jackie, Shnitzel, Gouda, Wee Man

FNGs: None

COUNT: 8

AB-ility Q

Warmup:

30 SSH – 4 CT IC while waiting for Squatter and Sawdust to get blocks to the circle

The Thang:

Mosey with Block to Ebenezer BC Basketball Court.

Butterfly Big Boys – AMRAP – 30 Second rep – 3 Sets – Use arms to help get fast

Superman with 3 second hold – 15 rep – 3 Sets (1 Min Plank between sets)

Weight to Toe Leg Lever – 20 reps – 3 Sets

On Back Banana Hold (since:banana: Banana was at Rumble today) – 30 second hold – 3 Sets

Flutter Kick with Weight Pressed – 25 Reps – 4CT IC – 3 Sets

Big Boys – AMRAP – 2 Min – 2 Sets

fillers

15 – Hello Little Hole Cutters- 4CT IC

15 – Frog Raises (bent way up, and straight way down) – 4CT IC

10 – Pelvic Stretch and Hip Thrusts 4CT IC

Plank up tight side by side – Group Merkin right arm. Then Group Merlin Left Arm

Mosey to Circle

Count-o-Rama

Name-o-Rama

COT

Prayers for Shnitzel M – Healing and Comfort

Prayers for Mariner Open House – Abundance and new kids joining

Announcements: Spartan Beast November 18. Discounted ticket available.

Open house at Mariner this Thursday evening – get with Squatter for details

BOM: Nurse Jackie