DATE: 2024-05-08

AO: rumble

Q: Sharpie

PAX: Big Worm, Dipstick, Yogi, Bionic, Shnitzel, Sharpie

FNGs: None

COUNT: 6

CONDITIONS:70° and muggy

WARMUP: Little arm circles 15IC

Reverse little arm circles 15IC

Forward claps 15IC

Overhead claps 15IC

Imperial squatters 10ic

Hillbillies 10IC

THE THANG:

Mosey to back of school to wall

Perform a series of leg/knee muscle strengthening exercises .

20 wall Calf raises

20 wall tib raises

50 slant squats

10 Nordica

20 elephant walks

12 atg split squats

Mosey to side parking lot

Set of 11’s starting with 1 kraken burpee and 10 X-factors

MARY: none

ANNOUNCEMENTS: 10 year anniversary convergence. Still need more volunteers. Spartan races in August and November.

PRAYER REQUEST: supernovas M. Schnitzel home and sons future nuptials

BOM: Schnitzel

MOLESKIN:

I’ve been having some knee pain after the spartan so I wanted to try out some of the knees over toes guys exercises I had seen. Very surprising how much certain things were alot harder/strenuous than originally thought. Bionics bionic ankle did not like the tibius raises at all so someone please alert the us army. The slant squats put a bunch of pressure on the muscles specifically around your knee so we definitely felt them. After the leg exercises I still wanted to put a tough beatdown together so I did the burpee xfactor 11’s. I was smoked after and I believe everyone else (except maybe Worm and yogi) was smoked as well. Tha k you for allowing me to lead this morning gentlemen.