Date: 2024-11-25

AO: scrooge

Q: Bionic

PAX: thriller, Web

FNGs: None

COUNT: 3

CONDITIONS:

50 but a lot like 40

WARMUP:

L. Arm Circles 10IC

I. Walker 10IC

OH Arm Clap 10IC

Merkins 5IC

THE THANG:

Mosey to Blocks

12-12-12-12 (3 rounds)

Block Curls

Side to Side Block Merkins

Cactus Squats

OH Press

(2 x max rep strict pull ups)

10-10-10-10 (3 rounds)

Tricep Ext.

Block Plank Jacks

Incline block merkins

Bent over row

2 x max rep heel hooks)

Mosey to rubber surface

MARY:

Freddy Mercury’s 15IC

25 LBC’s OYO

Freddy Mercury’s 10IC

25 LBC’s OYO

Freddy Mercury’s 10IC

25 LBC’s OYO

Box Cutters 20IC

Flutter kicks 20IC

ANNOUNCEMENTS:

CSAUP in December

Christmas party Sharpie’s place

PRAYER REQUEST:

Web’s sister has meet a new guy friend. Pray for patience and let the relationship flourishing its Gods will.

BOM: Bionic

MOLESKIN:

Good morning to workout with my fellow brothers. Weather was decent. We warmed up quickly. web keep leaving the workout area to tap on the fence to keep our light going. I offered to help but was unable to locate button. I will do better next time. We sacrificed rest and powered through workout so I could get on my way to work morning. Enjoyed you all coming to my Q. Also it was my last Q in my 30’s. I expect my body to fall apart tomorrow. We shall see.