Date: 2024-10-23

AO: scrooge

Q: Bishop

PAX: thriller, Web, Big Worm, Pinto, Chopper, Bishop, Paddywack, Buford T., Extra

FNGs: 2 Buford T., Extra

COUNT: 9

CONDITIONS:

Warmer than the last few days, but nice

WARMUP:

– LAC – forward and reverse

– BAC – forward and reverse

– Through the tunnels

– Lean out toe touches

THE THANG:

Mosey to the blocks for some Tabata work (push/pull) in pairs:

– Curls and Overhead Presses

– Squat and Rows

– Sumo Squat and Thrusters

Mosey to the track for Exercise, lap, rinse and repeat

– Merkins, clockwise lap

– Squats, counter clockwise lap

– Big Boy Sit-Ups, clockwise lap

– Burpees

Mosey to soft surface

MARY:

Squat Up-Downs

Forward Arm Raise to Push Ups

Hovering table leg extensions

Reverse Lunge to Kickstand Squat

LBCs

Up Downs

Straight Leg Toe Touches

Alternating Oblique Work

End with Star Gazers

ANNOUNCEMENTS:

Run like a nut and other F3 events

PRAYER REQUEST:

Allen family

BOM:

Prayer led by Bishop

MOLESKIN:

Last minute fill in for NJ, but I put together a couple of others I have seen done. Glad to have two FNGs present, and that was a pretty big surprise so I was hoping they found it fun but challenging.

To get some mumblechatter going I solicited exercises from the FNGs, and because of that I cannot remember one of the things we did. C’est la vie.

Most importantly, we have two FNGs now part of the team. Welcome Buford T. and Extra. Chopper is going to get them into slack asap.