Date: 2024-09-04

AO: scrooge

Q: Bionic

PAX: Big Hurt, Big Worm, Bionic, Pinto, Squatter, thriller, Web

FNGs: None

COUNT: 7

CONDITIONS:

Nice morning

WARMUP:

LAC 10IC

I Walker 10IC

Low and Slow squat 10IC

SSH 10IC

Merkins 5IC

THE THANG:

3 rounds (Stretch between rounds)

15 Merkins

5 Pull ups

15 Dips

5 Pull ups

Weird I know. More on this later.

Stretches

Over head arm pull

Abdominal stretch

Upper back stretch

Chest stretch

Lat stretch

2 rounds (stretch between rounds)

6 Merkins

3 Pull ups

6 Dips

3 Pull ups

1 rounds max reps

Merkins

Pull ups

Dips

Mosey to rubber area

Everyone call an ab exercise 20 reps

Bionic- Freddy Mercury 4ct

Web- LBC’s single

Big Worm- :spider: Merkins single

Pinto- :flag-us: Hammers 4ct

Thriller- Flutter Kicks 4ct

Big Hurt- Heels to Heaven single

Thriller- Big Bois single

MARY: Yes

ANNOUNCEMENTS: – Blue Ridge Runners going to do their thing. Leaving tomorrow evening I believe. 0530 Friday morning start.

PRAYER REQUEST: Safe and fun trip for Blue Ridge team.

BOM: Bionic

MOLESKIN:

Everyone seemed to be bright eyed and bushy tailed this morning. They didn’t say it but I believe Pinto, Bigworm and Big Hurt were happy to have a day off from running. We scurried over to pull up bars to start the morning. I explained that we would be stretching between rounds. No one seemed to mind. This idea popped in my head yesterday evening. I served under a Commander who was always on the up and up with different fitness routines. Or so he thought. Side note he would run until his nipples bled and then not wear his Army blouse all day. Showing off his blood soaked tan tee. Any who, the stretching between rounds is supposed to elongate the muscle. This is supposed to not only support a quicker recovery but also increased muscle growth. :shrug: either way I think we enjoyed it. SYITG