Date: 2024-01-09

AO: southpaw

Q: Bionic

Pax: Wee Man Nurse Jackie Jammy Sharpie Bionic

FNG’s: None

Count: 5

The Thang:

Warm up

Little arm circles 10IC

Over head clap 10IC

Imperial Walker 10IC

SSH 10IC

MTN Climber 10IC

2 sets

Merkins 10IC

Big Bois 25OYO

Over head clap 15IC

Air Squat 50/25 OYO

4 for the core 45 second hold each exercise

2 sets

Diamond merkins 8IC

Freddy Mercury 10IC

Overhead clap 15IC

Jump squat 25OYO

4 for the core 30 second hold each exercise

Merkin burn out

10IC

8IC

6IC

20 Big Bois OYO

Announcements: Gov’na pizza night. If you go send HC so he can make dough

Prayer request: stay focused on the righteous path

Praise: NJ’s new job going well