Date: 2024-08-24

AO: scrooge

Q: Bionic

PAX: Big Hurt, Bionic, Big Worm, Frodo, Pinto, Q-bert, Samwise, SpeedWalker, thriller, Web

FNGs: None

COUNT: 10

CONDITIONS:

Super nice! 67 degrees

Pre work: run Frodo thriller Web SpeedWalker

Murph Big Worm Bionic* (*most of it)

WARMUP:

LAC 10IC

OH Arm clap 10IC

I. Walker 5IC

Low and Slow S. 10 IC

SSH 10IC

Merkins 5IC

THE THANG:

Mosey to newly installed ⚽️ field

2 rounds round trip 50 yards then complete exercises

Toe the line:

– Lunge walk (20 Big Bois) (15 LBC’s)

– Hignees (20 SSH) (15 I. Walkers)

– Karaoke (20 Merkins) (15 Burpees)

– Jail Break (20MTN Climbers(15 Shoulder taps)

Mosey to the rubber

10 Exercises 25 reps each

– Air Squats

– Carolina Dry Docks

– Freddy Mercury’s

– Bonnie Blair’s (I think I skipped by mistake)

– Merkins

– In and Outs

– Flutter Kicks

– Spider Merkins

– Monkey Humpers

– My list of 10 was definitely only 9.

4 for the core 30sec hold

– Bent Leg Raise

– Side Bridge

– Back Bridge

– Quadraplex

Stretches 30sec hold

– OH Arm pull

– Rear lunge

– Extend and Flex

– Single leg over

MARY:

ANNOUNCEMENTS: crazy long mountain run coming up. Big Hurt answered the call as a sub. If anyone is interested in being a new back up. Raise your hand.

PRAYER REQUEST: Pray for relationships, marriages, family and individual strength.

BOM: Bionic

MOLESKIN:

Beautiful morning for some work. Thanks for coming out. Enjoyed the motivation and the conversation. Everyone should google and order a “Merkin”. SYITG.