DATE: 2024-07-24

AO: rumble

Q: Bionic

PAX: Bishop, Sharpie, Yogi (Florence), Bionic

FNGs: None

COUNT: 4

CONDITIONS:

Muggy

WARMUP:

LAC 15IC

Hillbillies 10IC

Imperial Walkers 10IC

SSH 15IC

Merkins 10IC

THE THANG:

Mosey to rock quarry (pick a rock)

Rifle carry to 1st light pole over head squat 10oyo

Rifle carry to 2nd light pole bicep curl 15oyo

Rifle carry 3rd light pole over head squat 10oyo

Rinse and repeat

Mosey around school to student drop off

8 work stations

1 round

1min 30 seconds each station then rotate on Q’s command

Start each station with 15 step ups then individual exercise

Merkins

Hair burner to cone

Flutter kicks

Block Merkins

Bonnie Blair’s

Dips

Mountain Climbers

Carolina Dry Docks

2nd round

30 seconds

4 stations

MARY:

Bent leg raise 45 sec

Crabby patties 20 IC

LBC’s 12IC

Flutter kicks 15IC

Gas pumpers 10IC

Heel taps 15IC

Box cutters 12IC

Heels to Heaven 15IC

ANNOUNCEMENTS:

Hot wing ruck. Make sure you HC under Ruck Club page.

PRAYER REQUEST:

Pray for kids, families and teachers

BOM: Bionic

MOLESKIN:

Thanks for allowing me to Q! Great effort this morning by all. See you in the Gloom! :flag-us: