Date: 2024-09-14

AO: scrooge

Q: Kimchi

PAX: Big Hurt, Big Worm, Jefferson, Pinto, thriller, Web, Q-bert

FNGs: None

COUNT: 8

CONDITIONS: Cool and cloudy

WARMUP: Arm Rotations 10x IC front/back; Thru the Tunnel 10x IC; Hillbillies 10x IC; Side Straddle Hops 10x IC

THE THANG: 4 rounds of 8 exercises 45 secs of work 20 secs rest in between. 1 min rest in between each round.

Block Curls

Block tricep ext

Block Bend over rows

Block swings

Block Busters

Block squats

Tire Flips

Pole to pole sprints

MARY: 30 flutter kicks IC; 20 Big Boys OYO; 20 Crunches OYO; 20 Beldingers IC

ANNOUNCEMENTS:

PRAYER REQUEST: Web’s friend

BOM: Big Hurt

MOLESKIN: