Date: 2024-10-08

AO: southpaw

Q: Bionic

PAX: Dipstick, Schnitzel, MR.MOM

FNGs: None

COUNT: 4

CONDITIONS:

Nice morning

WARMUP:

LAC

OH arm clap

Thru the tunnel

Merkins

THE THANG:

Hip Stability drills

Lateral leg raise 10IC (each side)

Medial leg raise 8IC (each side)

Bent leg lateral raise 10IC (each side)

Single leg tuck 8IC (each side)

High knees 40 yards

Laterals 40 yards

Shuttle sprint 60 yards

30/60’s x 9

30 second sprint 60 second walk

4 for the core

Bent leg raise

Side plank

Quadraplex

Back bridge

Stretches

Rear lunge

Thigh stretch

Single leg over

MARY:

ANNOUNCEMENTS:

PRAYER REQUEST:

Praise that Mr. Mom’s health is improving and he and his wife are in a great mental state.

Schnitzel has a lot on his plate with work. In many different categories. Lots of travel happening. Pray for safe travels and wisdom and leadership during decision making process.

Parker’s (cousin) 3 month old had successfully open heart surgery yesterday. Things are looking good.

BOM: Bionic

MOLESKIN:

Morale was high. We got to use the track thanks to Dipstick spotting an open gate. Got to loosen up and get better. Glad you came Mr. Mom. Look forward to Rumble tomorrow. SYITG.