Date: 2025-06-24

AO: southpaw

Q: Pinto

PAX: Bionic, Boucher, Pinto, Nurse Jackie (F3 Florence)

FNGs: None

COUNT: 4

CONDITIONS: Seasonsl upper 70’s and humid.

WARMUP:

4 count air chair x5ic

Big arm circles x10ic

High plank

Left arm plank right hand up

Right arm plank left hand up

THE THANG:

Pax don their ruck and sandbag and head to the track.

100m sandbag carry then an exercise.

Times 16 rounds equals 1 mile.

All rounds include the sandbag.

Don’t finish before 6:10 there is a 20 burpee penalty.

Round 1: 10 lunges

Round 2: 10 shoulder to shoulder press

Round 3: 10 front squats

Round 4: 10 bent over rows

Round 5: 10 curls

Round 6: 10 back squats

Round 7: 10 donkey kicks over sand bag

Round 8: 10 1 arm bent over rows 

Round 9: 10 bench press

Round 10: 10 lateral pull through 

Round 11: 10 dead lifts

Round 12: 10 thrusters 

Round 13: 10 Merkin walkovers 

Round 14: 10 big boy sit-ups 

Round 15: 10 sandbag jump overs

Round 16: 10 4ct flutter kicks

Pax completed just in time to avoid the penalty.

MARY: we did go round and round.

ANNOUNCEMENTS:

100 lb challenge on the 28th at Rumble

PRAYER REQUEST:

Prayers for Bionic’s mom and health condition around being a life long smoker.

Prayers for Snacks family coping with another loss in the family.

BOM: Nurse Jackie prayer

MOLESKIN: