Date: 2024-10-26

AO: scrooge

Q: Gov’nah

PAX: Q-bert, Web

FNGs: None

COUNT: 3

CONDITIONS:

Perfect

WARMUP:

Forward claps IC x 10

LAC IC x10

OHC IC x 10

LAC IC x 10 reverse

SSH IC x 10

Flutter Kicks IC x 10

Take a lap

30 sec Al Gore

TTT IC x 10

Hello Dollies IC x 15

Take a Lap

Burpee x 10

Merkin IC x 10

LBC x 30

Freddie Mercury IC x 20

THE THANG:

Mosey to Picnic tables

15 box jumps

20 incline merkins

10 pull ups

25 dips

Mosey to block and pull up station

Everyone grab 2 blocks

Farmer carry to woods and back (50 yards)

Curls x 20

Goblet squat x 15

Raised merkin (1 hand on each block) on Q’s down/up

Rifle carry to woods and back

Kettle bell swings x 15

Bent over rows x 15

Goblet Squat x 20

OHPress x 20

Farmer Carry to woods and back

Curls x 20

Raised Merkin x 20

OH Press x 20

Return Blocks, mosey to soft surface

MARY:

Flutter Kicks IC x 25

LBC x 30

Freddie Mercury IC x 25

Various stretches

ANNOUNCEMENTS:

Run like a nut

PRAYER REQUEST:

Praise – Gov’nah’s mother’s pace maker surgery went well, home and doing great

BOM:

Gov’nah

MOLESKIN:

Felt great to be back out this morning. It is so easy to let life get in the way and slip out of the routine. Thanks Q-bert and Web for the mumblechatter this morning, great to catch up. Men get out and enjoy this beautiful weekend.