Date: 2025-04-26

AO: rumble

Q: Bionic

PAX: Sharpie, SpeedWalker, Dunkin, Yogi (Florence), Samwise

FNGs: None

COUNT: 6

CONDITIONS: Perfect

WARMUP:

LAC 10IC

OH Arm claps 10IC

I. Walkers 10IC

Air Squats 10 OYO

Merkins 5IC

THE THANG:

(750 Reps total)

Station 1

15 reps each

Block Curls

Goblet Squats

OH Block Press

Merkins

Flutter kicks with Block (4ct)

Block Press

Tricep Ext

Block Rows

Air Squats

Big Bois/no block

Block shoulder carry to next station

Station 2

Same exercises and reps as above

Rifle carry to Station 3

Station 3

15 reps

Decline Merkins

Air Squats

Block Curls

Bulgarian split squats

Incline Merkins

OH Block press

Flutter Kicks with block

Bent over row

Tricep Ext

Block Press

Block shoulder carry to Station 4

Station 4

Same reps and exercises as above

Rifle carry to Station 5

Station 5

15 reps

Merkins

Big Bois

Box Cutters

Wide Merkins

LBC’s

Hello Dolly

Merkins

Freddy Mercury’s

Heels to Heaven

Diamond Merkins

Stretches (best part)

OH Arm pull

Rear Lunge

Extend and Flex

Thigh Stretch

Single leg over

MARY:

ANNOUNCEMENTS:

May 17th (11th) Anniversary @scrooge

Q- Source tomorrow at Krispy Kreme @0645

PRAYER REQUEST:unspoken prayers

BOM: Bionic

MOLESKIN:

5 pax for pre work this morning. There was also an American Pi sighting while running before the Q. Enjoyed it brothers. See you all tomorrow at Syrup.