Date: 2025-01-14

AO: southpaw

Q: Bishop

PAX: Bishop

FNGs: None

COUNT: 1

CONDITIONS: Rather chilly

WARMUP: On my own, a mix of static and dynamic stretches especially working on the shoulders and hamstrings.

THE THANG: Something I am calling the Bishop special, coming to an AO near you all.

Round 1:

50 Merkins

50 Block Curls

25 Shoulder Presses

Mosey to midfield and back

Round 2:

40 Merkins

40 Block Curls

20 Shoulder Presses

Mosey to midfield and back

Round 3:

30 Merkins

30 Block Curls

15 Shoulder Presses

Mosey to midfield and back

Round 4:

20 Merkins

20 Block Curls

10 Shoulder Presses

Mosey to midfield and back

Round 5:

10 Merkins

10 Block Curls

5 Shoulder Presses

Mosey to midfield and back

In total, 375 reps. This is the basic Bishop Special. Spicy and Holiday versions will be available at limited times and locations.

Prices may vary.

MARY: Not today

ANNOUNCEMENTS: The gate was open, stoked about that.

PRAYER REQUEST: Prayer for all F3 Pax