Date: 2025-01-13

AO: rumble

Q: Sharpie

PAX: Yogi (Florence), Schnitzel, Frodo, Sharpie

FNGs: None

COUNT: 4

CONDITIONS: cool, but not super cold

WARMUP:

Little arm circles 15ic

Reverse little arm circles 15ic

Forward claps 15ic

Overhead claps 15ic

Low and slow squats 10ic

Imperial walkers 10ic

Hillbillies 10IC

Side straddle hops 20ic

THE THANG:

Mosey to the back of my truck to pick up things items

Station work in parking lot

Timer is farmers carry kettlebells around parking lot

Station 1 kettlebell sumo squats

Station 2 sandbag burpees

Station 3 renegade rows

2 rounds

Timer stays the same

Station 1 kettlebell swings

Station 2 jump rope

Station 3 thrusters

2 rounds

Mosey to out everything back and perform some hip and glute stretches

MARY:

Crab cakes

American hammers

Gas pumpers

Flutter kicks

Freddie Mercury’s

ANNOUNCEMENTS:

Daddy daughter dances, spartan races, dam to dam relay, Rampage on Wednesday

PRAYER REQUEST: Dipsticks knee to get better so he can come back out, western nc and California, Schnitzel work and family life this week

BOM:Sharpie

MOLESKIN:

Last week’s Q had us running a bit, so I wanted to change it up and have us in the parking lot today. Doing Station work was great because we got to put in some work, but we we’re still able to talk and have some fellowship. Thank you for allowing me to lead today gentlemen

SYITG