Date: 2025-01-08

AO: scrooge

Q: Bionic

PAX: Boucher, Squatter, Pinto, Big Hurt, Big Worm, thriller

FNGs: None

COUNT: 7

CONDITIONS: cold but tolerable

WARMUP:

Little Arm Circles 10IC

I. Walkers 10IC

SSH 10IC

Laterals 25yrds each side

High knees 25yrds

THE THANG:

Mosey to base of hill

6 rounds sprint up mosey down

45 seconds rest

Mosey to pull up bars

(2.75 miles)

2 rounds 10-10-10

Dips, Merkins. Pull ups

1 round max effort

Dips, Merkins, Pull ups

Stretch

30 seconds each side

OH arm pull

Rear lunge

Single leg over

MARY: none

ANNOUNCEMENTS:

Jan 25 CSAUP

Damn to Damn Feb 25

Father Daughter Dance

PRAYER REQUEST:

Pintos father pray for clean test results after throat procedure

Pray for Bighurts mom during a MRI to help diagnose some chronic pain issues

Pray for my mom completing a CT scan on lungs. Life long smoker

BOM: Bionic

MOLESKIN:

Boucher and I were sitting in truck it was 0528. Parking lot was empty we joked about going to Waffle House. Then the convoy of men pulled in. Cold morning but everyone was ready to work. Everyone did great on the hill sprints. Really kept us warm. We struggled a little gripping the frozen pull up bars in the end. It all worked out. SYITG!