DATE: 2024-01-31

AO: scrooge

Q: Big Hurt

PAX: Sawdust, Thriller, Big Worm, Pinto, Web, Shnitzel, Frodo, Big Hurt

FNGs: None

COUNT: 8

CONDITIONS: cool and friendly

WARMUP:

SSH x15 IC

Hillbillies x 15 IC

High knees x 15 IC

Hip mobility stretches

THE THANG:

Pre work

Mosey to back of ball field and grab a block

5 ? maker buy-in

Rifle carry across to 1st base foul pole side

Break and do calf raises on block

90/90 carry block to picnic tables

5 rounds x 20 reps

1

Merkins

Squats

BB

Block curls

20 rows or pull ups x10

1 lap

2

Incline merkins

Block at chest squats

Block BB

21s curls (7/7/7)

20 rows or pull ups x10

2 laps

One arm concentration curls

Goblet squats

Decline Merkins  

Bb with block arm ext at end

20 rows or pull ups x10

3 laps

Squirrels x40

Wide Merkins

W.W. II BB

20 rows or pull ups x10

100 yard jail break

Diamond Merkins

Max depth eccentric control Squats

BB slick

Block curls

20 rows or pull ups x10

ANNOUNCEMENTS: father daughter dance

PRAYER REQUEST: Shnitzels church youth trip, pinto neighbor passing, spirits testing today

BOM: big hurt

MOLESKIN: pleasure to lead. Hard week for me personally with family but so grateful for this community of brothers.