Date: 8/23/23

Pax: Gov’na, Buckeye, Pinto, Big Worm, Kimchi, Sawdust, Banjo, Thriller, Shnitzel

Q: Bionic

Total: 10

FNG’s: 0

Conditions: Warm breeze

Warm up:

Little arm circles 10 IC

Overhead AC 10 IC

Imperial Walker 10 IC

Low and slow squat 10 OYO

Mountain Climber 10 IC

Merkins 5 IC

The Thang:

10 exercises 50 reps each

Carolina Dry docks

Run lap

Block press

Run lap (Lunge walk after lap)

Bonnie Blair’s

Run lap

BB Sit ups

Run lap (frog jump after lap)

Block Bicep Curl

Run lap

LBC’s 1/2 w/block

Run lap

Tricep ext w/ block

Run lap (bear crawl after lap)

MTN Climbers

Run lap

Air Squats

Run lap

Merkins

Announcements:

• iron pax challenge (1st workout next week)

• 1/2 marathon coming up

Prayer request:

• Thrillers father passed away. Please keep family in prayers

• Kimchi has been fighting flu like symptoms for and extended period

• Shnitzel prayer for wife and family