Date: 2024-08-19

AO: scrooge

Q: Bionic

PAX: Big Worm, Bionic, Pinto, Schnitzel, thriller, Squatter, Web, Sawdust

FNGs: None

COUNT: 8

CONDITIONS:

Surprisingly muggy

WARMUP:

LAC 10 IC

Imperial Walker 10IC

Hill Billy 10IC

Low and Slow squat 10IC

SSH 10IC

Merkins 4ct 5IC

THE THANG:

3 rounds (reps 20,15,10)

Block curls

Bent over row

Goblet squats

Alternating block merkins

Thrusters

Between rounds complete pull up negatives

5, 4, 3, 2, reps

4 for the core 30 second hold

Bent leg raise

Side plank (both sides)

Back bridge

Quadra plex (both sides)

Stretches 30 sec hold

Overhead arm pull

Rear lunge

Extend and flex (I looked up proper name)

Thigh stretch

Single leg over

MARY:

ANNOUNCEMENTS:

Upcoming Spartan Nov 16 and 17

PRAYER REQUEST:

Pray for Sawdust brothers recovery from brain surgery.

Prayer for Squatter and for a positive school year

BOM: Schnitzel

MOLESKIN: @web you have set the bar on the Moleskin portion of the backblast. I am on the clock so I don’t have much time. I don’t want @frodo to lock me in the broom closet. I enjoyed everyone’s company this morning. Minus the mosquitoes and extremely large :cockroach: in the toilet. Hope everyone has a good day. SYITG.