Date: 2024-08-26

AO: rumble

Q: Bionic

PAX: Bionic, Dunkin, Kimchi, Paycheck, Schnitzel, Sharpie, Yogi (Florence), @PePe

FNGs: None

COUNT: 8

CONDITIONS:

Another nice false Fall morning

WARMUP:

LAC 10IC

OH Arm clap 10IC

I. Walker 10IC

Hill Billy 10Ic

Low and Slow Squat 10IC

SSH 10IC

Merkins 5IC

THE THANG:

Mosey to back of school 8 stations

Each pack gets to a station. After rep completion at each station we rotate to the left.

Round 1 (15 reps)

Round 2 (10 reps)

Round 3 (5,4,3,2,1 reps)

Close hand Merkins

Block press

Carolina Drydocks

Incline Merkins

Block Curls

Decline Merkins

Block Tricep ext.

Merkins

Mosey back to the front of school

4 for the core 30 second hold (15LBC’s between exercises)

– Bent left raise

– Side Bridge

– Back Bridge

– Quadraplex

MARY: yes :arrow_up:

ANNOUNCEMENTS:

– IPC fast approaching sign up if your plan on participating

– Spartan Newberry, SC 16th and 17th. Going to be fun.

PRAYER REQUEST:

I may have forgotten a request. I apologize if I did. If your like me. Don’t forget to pray. You don’t have to tote the burden.

BOM:@Bionic

MOLESKIN: enjoyed it everyone. @pepe welcome back. Please join us again soon. You work at South Florence High come out and see us tomorrow you too Paycheck.