Date: 2024-09-02

AO: scrooge

Q: Gov’nah

PAX: SpeedWalker, thriller, Sharpie

FNGs: None

COUNT: 4

CONDITIONS:

70F and Humid

WARMUP:

SSH IC x 10

LAC IC x 10 (Reverse)

Squat IC x 10

Imperial Walker IC x 10

THE THANG:

Head toward the grove

Completed the grove Loop (1.7 M) stopping at intersections

Stopping for the following

Stop 1

1 Burpee

25 Flutter Kicks IC

Stop 2

1 Burpee with 3 plank jack at bottom

25 FK IC, 20 gas pumpers

Stop 3

1 Burpee, 3 PJ, 10 Mountain Climbers

25 FK, 20 GP, 20 American Hammers 2-count

Stop 4

1 Burpee, 3 PJ, 10 MC, 5 Donkey Kicks

25 FK, 20 GP, 20 AH, 1 minute Plank

Stop 5

1 Burpee, 3 PJ, 10 MC, 5 DK, 5 merkins

25 FK, 20 GP, 20 AH, 1 minute Plank, 20 Freddie Mercury’s

Stop 6

1 Burpee, 3 PJ, 10 MC, 5 DK, 5 merkins, 10 squats

25 FK, 20 GP, 20 AH, 1 minute Plank, Shoulder taps, 20 Freddie Mercury’s IC

Mosey to Soft Surface

Various Stretches

ANNOUNCEMENTS:

Good Luck to the FThreeSheets on the Blue Ridge Relay Ultra team

PRAYER REQUEST:

BOM:

Thriller

Pledge

MOLESKIN: