Date: 08.21.23

AO: scrooge

PAX: Thriller, Gov’na, Big Worm, NP Shnitzel, Sawdust, Banjo, Web, Buckeye, Gouda, Squatter, Nurse Jackie (IR)

Q: Gov’na

Total: 11

FNGS: 0

CONDITIONS? Steamy and ripe for a bridge run

Warm-Up: x 10 In Cadence: (IC)

• SSH IC x20

• LAC IC x10 – reverse

• Squat (Low-Slow) IC x10

The Thang:

Mosey to Jiffy Lube –

Flutter Kick IC x 30

Mosey 1/2 way to Hope Health

Merkins IC x 15

5 Burpees

Mosey to Hope Health

High Plank

• Shoulder Taps IC x 10

• Hip Taps IC x 10

Lunge from Speed bump to Speed Bump (20yds)

10 Donkey Kicks

Bear crawl back

Mosey to bottom of Bridge

DORA (Pax A – Run to first Sign (100yds), Pax B – Exercise)

100 merkins (each PAX)

200 Squats (team)

300 LBCs (Team)

Mosey to 1st electrical Pole

Bear Crawl 20 yrds

Indian run Just past HH

25 Beldingers (Freddie Mercury’s) 2-count

Jail Break 50 yds

Mosey back to Parking Lot

Announcements:

Summer Slam Sept 9th.

Count-O-Rama

Name-O-Rama

Gov’na took us out in Prayer

Pledge