Date: 2024-08-14

AO: rumble

Q: Bionic

PAX: Frodo, Wee Man, Bionic, Dunkin, Dipstick, Schnitzel, Bishop, Yogi (Florence), Sharpie

FNGs: None

COUNT: 9

CONDITIONS:

Cool….er and maybe slightly less humid

WARMUP:

LAC 10IC (and reverse)

OH arm clap 10IC

L&S Squat 10IC

I Walker 10IC

Hill Billy 10IC

Merkins 5IC

THE THANG:

Rd 1

10 Merkins

15 Squat Jumps

20 Merkins

25 Squat Jumps

30 Merkins

Mosey/Run to large parking lot

Rd 2

10 Plank Jacks

15 V ups

20 Plank Jacks

25 V ups

30 Plank Jacks

Run lap (around :fire: pit)

Rd 3

10 C. Dry Docks

15 In & Out Squats

20 C. Dry Docks

25 In & Out Squats

30 C. Dry Docks

Run lap (around :fire: pit)

Rd 4

10 LBC’s

15 Big Bois

20 LBC’s

25 Big Bois

30 LBC’s

Run lap (around :fire: pit)

Rd 5

10 MTN Climbers 4ct

15 Merkins

20 MTN Climbers 4ct

25 Merkins

30 MTN Climbers 4ct

Run lap (around :fire: pit)

Cool down stretch’s

40 second hold

OH arm pull (both)

Rear lunge (both)

Arch back/sag in middle

Thigh stretch

Single leg over

MARY: not today

ANNOUNCEMENTS: Newberry Spartan in November 16th and 17th. Lots of HC’s so far. Have options at 21k, 10K and 5k. Have some coupons that will expire soon. Commit.

PRAYER REQUEST: pray for weeman’s M trip over seas. Prayer for Yogi as he gets his daughter settled/moved back in to college.

BOM:@bionic

MOLESKIN: Had a surprise visit from Frodo he ran through and spoke while running with his M. It was a pleasure SYITG