Date: 2024-07-27

AO: scrooge

Q: Bionic

PAX: Big Hurt, Bionic, Frodo, Jefferson, Pinto, Q-bert, Sharpie, thriller, Wee Man, Bishop, Samwise

FNGs: 1 Samwise

COUNT: 11

CONDITIONS:

78 and muggy

WARMUP:

LAC 10IC

Low and slow squat 10IC

Thru the tunnel 10IC

Imperial Walker 10IC

Hill Billy 10IC

SSH 10IC

Merkins 5OYO

THE THANG:

25 yards 2 x

High knees

Karaoke

Laterals

Shuttle sprint

Lunge walk

Flutter kicks 20IC

Bear Crawl

Back to feet 10oyo

Mosey to tires

Team up

Tire flip 25yards

50 merkins (forward lunge, air squats)

Tire flip 25yards

50 LBC’s (block curls, bent over row)

Rinse repeat 3 x changing exercise accordingly

4 for the core 45 seconds each

Bent leg raise

Side plank

Back bridge

Quadra plex

MARY:

ANNOUNCEMENTS:

PRAYER REQUEST:

Pray for kids and family returning to school

BOM:

Bionic

MOLESKIN:

Welcome@samwise