Date: 2024-10-30

AO: scrooge

Q: Bionic

PAX: Big Worm, Gov’nah, thriller, Web

FNGs: None

COUNT: 5

CONDITIONS:

Nice!

WARMUP:

Bend and Reach 5IC

Rear Lunge 5IC

Rower 5IC

Squat Bender 5IC

Forward Lunge 5IC

Windmill 5IC

Prone Row 5IC

Bent leg body twist 5IC

Merkins 5IC

THE THANG:

Hip Stability Drills

Lateral leg raise 10IC (each side)

Bent leg raise 10IC (each side)

Medial leg raise 10IC (each side)

Single leg tuck 10IC (each side)

2 rounds

Reverse Snow Angel 10oyo

Superman 10IC

Quadraplex 1 minute hold each side

Mosey to pull up bars

Pull ups (strict/your best) 6,5,4,3,2,1

Between each pull you set

Air squats 10 oyo

Side lunges 10 oyo

Bonnie Blair’s 10 oyo

MARY: not today

ANNOUNCEMENTS:

Spartan Race 16,17 (house booked)

Veteran’s Day Q @ Scrooge

CSAUP coming up @Scrooge December I believe. Reach out to Gov’nah if you would like to help out in any way. I’m in.

PRAYER REQUEST:

Pray for Big Worm youngest daughter. Trying to pin point what is causing some digestive issues.

thriller’s wife led her first bible study this morning.

Pray for Web’s father. Has Covid and lost his voice.

BOM: Bionic

MOLESKIN:

Enjoyed it this morning men. I always enjoy Scrooge. Everyone was in good spirits. The naming of my warm up exercises need some work. This is not the first time I have heard this. Honestly every time I call them I believe I hear the comment the “names stink”. I will work on it. Thank you all for coming. SYITG.