DATE: 2024-06-03

AO: rumble

Q: Bionic

PAX: Bishop, Frodo, Yogi, Kokomo

FNGs: None

COUNT: 5

CONDITIONS: clear, 60 degrees

WARMUP: Little AC 10IC

SSH 10IC

Thru the Tunnel 10IC

Merkins 5IC

Laterals 25 yds each side

High knees 25 yds x2

1 lap mosey

THE THANG:

12’s (like 11’s but even numbers :laughing:)

Burpees, run, Big bois

Mosey to drop off point

Grab a pedestal

– 15 step ups

– 20 incline Merkins

– 15 Air Squats

– 20 Merkins

– 15 step ups

– 15 decline merkins

– 15 Air squats

– 15 Carolina dry docks

3 sets I believe. Maybe 4. I think 3. Reps decreased slightly as we progressed.

Mosey to starting point

– Freddy Mercury’s 10 4ct IC

– 20 Big Bois OYO

– 25 LBC’s OYO

– Quadra plex both sides 45 seconds

– Freddy Mercury’s 10 4ct IC

MARY:

ANNOUNCEMENTS: @Bishop first 3rd F Q Friday. Come and support.

PRAYER REQUEST: Bishop first 3rd F Q this Friday.

BOM: Bionic

MOLESKIN: