DATE: 2023-09-06

AO: scrooge

Q: Wee Man

PAX: Banjo, Squatter, Big Worm, Buckeye, Sawdust, Kimchi, Duracell, Web, Shnitzel, Big Hurt, Wee Man, Pinto, Yogi, Thriller

FNGs: None

COUNT: 14

Warmup:

Imperial Walkers x 10 4CT IC

Abe Begotas x 10 4CT IC

No Moneys x 10 4CT IC

Little Arm Circles

-Forward x 10 4CT IC

-Reverse x 10 4CT IC

-Front Claps x 10 4CT IC

THE THANG:

Three (e)Mom’s

Grab a Cinder Block. Mosey to side parking lot.

EMOM #1 (Mom 1)

Merkins on block x 5

Block OH presses x 10

Block curls x 15

x 10 min

High plank x 60 sec

EMOM #2 (Mom 2)

Thrusters x 10 then 5 after 3 sets

Block swings x 10

x 10 min

LBC High C – x 25 4CT IC

EMOM #3 (Mom 3)

Block Walkups x 5

Goblet Squats x 10

Blockees x 2

x 10 min

Big Boy Sit-ups with Block Press at top –

15 – 4CT IC

Gravity Stretch – 1 min

ANNOUNCEMENTS:

Summer Slam – This Saturday!  Start at Southpaw at 6am.

COT:

Koa – Banjo said he is traveling and experiencing life in Israel

Schnitzel – prayers for Healing from Poison Ivy

BOM: Yo-Gi