DATE: 2024-03-13

AO: scrooge

Q: Shnitzel

PAX: Big Worm, Gov’na, SpeedWalker, Pinto, Web, Thriller

FNGs: None

COUNT: 6

CONDITIONS: Perfect for a story or two

WARMUP:

Mosey’ish but faster – Hoppa’s yard (warm up lap)

Plank Jacks x 20

Plank Walkers x 20

Side straddle hop x 20

Hillbillies x 20

Overhead claps x 20

THE THANG:

First story- Around the world in 80 seconds – Mosey to kings – 4 corners (run between corners)

Corner 1 – jump squats (80 second AMRAP)

Corner 2 – merkins (80 second AMRAP)

Corner 3 – regular squats (80 second AMRAP)

Corner 4 – lbc (80 second AMRAP)

Rinse & Repeat

Second story – 3:10s for you-ma

Suicides across Kings 6 spot rotation (all exercises between each circuit)

– 10 gas pumpers

– 10 Russian Twists

– 10 jump lunges (other side)

– 10 mountain climbers

Rinse and repeat for 10 minutes

Third story – 20 something leaps under we see (4 corners)

– Bunny hops from corner to corner or gallop if your Schnitzel, haha

– Bear Crawl from corner to corner

– Backward run from corner to corner

– Bear Crawl from corner to corner

Rinse & Repeat

Fourth story – AMRAP Treasure Island (mosey back to Scrooge picnic tables) (30 second intervals)

– Incline merkins

– Decline merkins

– Dips

– Rafter hangs/pull ups/leg lifts

Rinse & Repeat

There’s just something about MARY:

– 25 x Freddy Mercuries

– 25 x Monkey Humpers (just made sense)

– 25 x Big Boys

ANNOUNCEMENTS:

Brew Ruck swiftly approaching March 23rd

Spartan Weekend – April 6th & 7th

10 year Anniversary

Schnitzel is dancing next week – if you want tickets reach out to him.

PRAYER REQUEST:

Speedwalkers shoulder

Schnitzel’s shoulder

Any unspoken

MOLESKIN:

Nothing like a good story to get the blood flowing!