DATE: 2024-07-15

AO: scrooge

Q: Bionic

PAX: Big Worm, Big Hurt, Gov’nah, Kimchi

FNGs: None

COUNT: 5

CONDITIONS: Perfect weather not muggy at all.

WARMUP:

SSH 10 IC

LAC 10 IC

Thru TT 10IC

Imperial W 10IC

Hill Billy 10IC

Merkins 5IC

THE THANG:

10-1 reps

SSH 4 ct

Block Curls

Block Squats

Partner up as a team complete

3 rounds (changing exercises each round)

Tire flip to block

100 Merkins (Big Bois, Merkins)

Tire flip back

100 Air Squats (Bonnie Blair’s, Block Press)

Bonus

Air squat 10 oyo

Carolina Dry Docks 10 oyo

Air Squat 10oyo

Tire incline Merkins 10oyo

4 for the core 30-45 second hold

Bent leg raise

Side plank (each side)

Back bridge

Quadraplex (each side)

MARY:

ANNOUNCEMENTS:

Super Nova pool party. Give a HC if you can make it.

PRAYER REQUEST:

Continue to prayer for Gov’nah sister in laws health.

Pray for the world and violence.

BOM: Bionic