Date: 2024-11-09

AO: scrooge

Q: Bionic

PAX: Big Worm, Boucher, Q-bert, Web

FNGs: None

COUNT: 5

CONDITIONS:

Breezy/Nice

WARMUP:

Pre work:

Big Worm Murph

Q-bert Murph

Boucher 3.5 miles with Burpees and Merkins

Web :arrow_up:

Bionic :arrow_up:

THE THANG:

Hoppas Yard 1 lap

– spider merkins 10IC

– Flutter Kicks 20IC

– Merkins 10 OYO

– Hello Dolly 15IC

2 laps repeat above

3 laps repeat above

Mosey to Blocks

– Block curls 25 OYO

– Block Merkins 25 OYO

– Bent over row 25 OYO

– Big Bois 25 OYO

– Block Press 25 OYO

– Box Cutters 25 IC

Repeat 15 reps

6,5,4,3,2,1 Strict pull ups

Max reps pull up heel hook

MARY:

ANNOUNCEMENTS:

– Veterans Day Convergence Monday

– Spartan this weekend

PRAYER REQUEST:

– friend of Boucher. Pray for strength with his family and relationship

– Pray for Q-bert grandmother

– Pray for Big Hurt and loss of his Grandfather

BOM: Bionic

MOLESKIN:

Motivated crew today. Everyone rolled up at 0600 to put in work! SYITG