DATE: 2024-07-22

AO: rumble

Q: Schnitzel

PAX: Bishop, Dipstick, Schnitzel, Sharpie, Swamp Fox, Wee Man

FNGs: None

COUNT: 6

CONDITIONS: Muggy Mondays! Lovi’n it!

WARMUP:

15 x SSH

15 x imperial walkers

15 x hillbillies

15 x little arm circles (15 reverse)

Sally Up, Sally Down – Squats 3:09 minutes

THE THANG:

Mosey to Rock Quarry –

Choose a stone (only the penitent man shall pass):

– Rifle Carry – pole to pole – pause at each for overhead presses x 10

– Rifle Carry – pole to pole – pause at each for goblet squats x 10

Mosey to Back Parking Lot – Rotation Stations (timer – farmer carry – 45lbs dumbbells x 2 – cone to cone)

AMRAP

Station 1 – Coupon Curl (35 lbs)

Station 2 – Bent Over Rows (75 lbs)

Station 3 – Medicine Ball Russian Twists (15lbs)

Station 4 – Tricep Curl – (45 lbs)

Station 5 – Weighted Jump Rope (10lbs)

Station 6 – Chest Squeeze Spring (50lb resistance)

Station 7 – Perfect Merkins (body weight)

Station 8 – Forearm Roll Toy (10lbs)

Mosey to Side Parking Lot –

– Suicides – 10 burpees for every two rotations completed…good times!

MARY:

OYO 30 x LBC (weighted with coupon)

30 x Flutter Kicks (weighted with coupon)

15 x Boxcutters (weighted with coupon)

30 x Belldingers

Blocky Merkins (side to side)

ANNOUNCEMENTS:

– August 3 – Spartan Race in Asheville

– July 27 – Hotwing Ruck w/ Swampy! More details to come…

PRAYER REQUEST:

– School starting – kids and teachers

– Niece – domestic case – Swampfox family – pray for positive outcomes

– Bishop’s oldest going into middle school – very young 12 year old (small for age)

– Kids in general – protect their eyes, ears, hearts and minds from the destructive things of this world.

BOM:

Schnitzel

MOLESKIN: Hard isn’t bad, it’s just hard! Let’s ask ourselves, “how will each of us strive without ceasing to glorify God today!?”

Congrats again to Bishop on receiving the Spirit Stick! Thanks for being consistent and your continued effort investing in this brotherhood!!

Have a great week gents! Let’s go get it!!