Date: 2024-11-18

AO: rumble

Q: Bionic

PAX: Bishop, Schnitzel, Yogi (Florence)

FNGs: None

COUNT: 4

CONDITIONS:

A comfortable 44

WARMUP:

Full PRT warm up

10IC each (except Merkins 5IC)

Bend and reach

Rear Lunge

Rower

Squat Bender

Forward Lunge

Windmill

Prone Row

Bent leg Body Twist

Merkins

THE THANG:

Brisk walk to back side of school

All stretches x 2 (1min, 30sec)

Hamstring stretch

Groin stretch

Single Leg over

Standing Quad Stretch

Oblique Stretch

Shoulder stretch (Arm across body)

Shoulder/upper back stretch

10-10-10 x 2

Merkins OYO

Freddy Mercury 4ct IC

LBC’s OYO

11’s (1 round)

Cactus :cactus: Squats

Merkins

Brisk Walk back to COT

3 minutes remaining (more stretching)

Single arm over

Single leg over

MARY: yes

ANNOUNCEMENTS:

Fire pit this Thursday Bishop ‘s place. Come out for a good time.

PRAYER REQUEST:

Pray for healing for Swamp Fox knee

Continue to pray for Schnitzel ‘s M and her weight loss journey and continued success

Schnitzel safe travel this week

Pray for your brothers and unspoken prayers

BOM: Bionic

MOLESKIN:

Thanks for coming out and taking it down a notch for an active recovery day. Enjoyed starting my work week with you all. SYITG.