Date: 2024-12-04

AO: rumble

Q: Bionic

PAX: Nurse Jackie (F3 Florence), Sharpie, Wee Man

FNGs: None

COUNT: 4

CONDITIONS:

Hot/ unbearable

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

Merkin 5IC

THE THANG:

Walk to side parking lot with block

Station 1

Block Curls 20

Block Merkins 20

Block Tricep EXT 20

**Hair Burner 50 Yards

Station 2

Block press (lay in back) 20

OH Block Press 20

Bent over row 20

**Rifle Carry 50 Yards

Station 3

Block Flutter Kicks 20

Alternating Block Merkins 20

Block Sumo Deadlift High Pull 20

**Hair Burner 50 Yards

Station 4

Block Tricep Ext 20

Block LBC’s 20

Block OH press 20

**Rifle Carry 50 Yards

Station 5

Block Merkins 20

Alternating Block Merkins 15

Diamond Merkins 10

Head back to COT

Bent leg raise 1 min hold

Freddy Mercury’s 15IC

LBC’s 20OYO

Side Plank 1min (each side)

Freddy Mercury’s

LBC’s 20OYO

Stretches

Single arm pull 30sec (each arm)

Rear lunge 30sec (each leg)

Single leg over 30sec (each leg)

MARY:

ANNOUNCEMENTS:

19th lights for paws

20th F3 Christmas Bfast

21st Christmas Party w/ M’s Sharpie

PRAYER REQUEST:

Pray for your brothers

Pray for unspoken prayers

Reach out to family and friends

BOM: Nurse Jackie (F3 Florence)

MOLESKIN:

It was very chilly this morning. Myself and Sharpie had trouble keeping our finger tips warm. Note to self. If you know you’re using a block in similar weather put your block in the house the night before. Even though it was cold the moral was high! It was hard to recognize NJ in the photo but he was present this morning. He needs to work on his photo angles. SYITG.