Date: 2025-05-18

AO: 100proof

Q: Q-bert

PAX: Bionic, Breadstick, Boucher, Jefferson

FNGs: None

COUNT: 5

CONDITIONS:

Warm and Humid

WARMUP:

Imperial Walkers IC x15

Merkins IC x10

Hillbillies IC x15

Through the tunnel IC x10

THE THANG:

1 mile run

5 rounds:

Barbell Bench press at 135lbs up to 185lbs for some for 10 reps

Pull ups for 10 reps

DB chest fly at 20 lbs for 10 reps

Hanging knee raises for 10 reps

Sand bag squats at 60 or 120lbs or 172lb Bionic for 10 reps

Burpee deadlifts at 135 lbs for 10 reps

Finish with 1 mile ruck for cool down

MARY:

ANNOUNCEMENTS:

Memorial Day Murph

Flamingos night

Run demo Tuesday

PRAYER REQUEST:

Unspoken

BOM:

Breadstick

MOLESKIN:

Tough workout today and I believe we agreed it was the toughest yet. We had 6 round planned and called Omaha to 5 rounds. Strong work gents!