Date: 2024-10-02

AO: scrooge

Q: Bishop

PAX: thriller, Pinto, Squatter, Big Worm

FNGs: None

COUNT: 5

CONDITIONS: Pleasant

WARMUP:

Warm-up:

LAC – 20 IC, forward and reverse

BAC – 20 IC, forward and reverse

Through the Tunnel – 15 IC

Lean Out Toe Touches – 15 second holds

Low and Slow Squats – 4 count, 10 IC

Merkins – 4 count – 10 IC

THE THANG:

The Thang:

Mosey to get blocks for those who don’t have them, then to the Green Monster (Tennis Wall)

– At the Monster:

– Wall Squat

– Modified Wall Squat w/ Block Presses

– Right/Left Slides with Jump Squats on the end (20 total)

– Mosey with block to the track

– Track work:

– Tabata Style:

– Thrusters (20), Sumo Squats (20) – Round the bases (lap)

– Rebel Curls (20), Goblet Squat (20) – Round the bases (lap)

– Upright Row (20), Tricep Extension (10) – Round the bases (lap)

– Mosey with Block to the soft surface

– Soft Surface:

– Block Presses – 8 count – 25 IC (100 presses total)

– WW3’s – 10 OYO

– Foxholes – 5 OYO

– Rayguns – 6 OYO

MARY:

– Mary

– V-Ups – 10 OYO

– Heels to Heavens – 15 OYO

– Flutter Kicks – 20, 4 count

– Cool Down:

– Bionic Stretch

– Stargazers (we chatted a bit about how God knows each of these by name, pretty incredible – Psalm 147:4-5)

ANNOUNCEMENTS:

Supply Drive @ Compassion Church

PRAYER REQUEST:

All the individuals impacted by Hurricane Helene

MOLESKIN:

This was a baseball themed event centered around Fenway and Wrigley. Scrooge is the original AO spot for F3 Florence, so I felt very much like a person visiting those original stadiums might feel today.

Much like Fenway has the Green Monster, we incorporated some leg work on the Green Wall. I’d love to sit on the seats on top of that Green Wall one day.

And Wrigley Field has the league’s oldest scoreboard with a truly interesting story. The scoreboard itself is three floors high. So we did three rounds of work on the track. On the last lap we waved to the crowd after hitting a homerun, which would’ve certainly gotten the next batter dinged but possibly worth it given the situation.

Finally, the great Pete Rose passed away yesterday. He amassed a still unbroken record of 4,256 hits. We didn’t do anything with those numbers as I think I would’ve had a mutiny if I tried to do anything 4,256 times. The number 20 was used a lot, and I wish I had a good reason but I don’t.

Had a great time Qing at Scrooge for the first time. Thank you all!