Date: 2025-05-19

AO: rumble

Q: Sharpie

PAX: Wee Man, Dipstick, Bionic, Bishop, Glow Stick, Nurse Jackie (F3 Florence), Mr Rogers, Spirit Fingers, Yogi (Florence), Schnitzel, Sharpie

FNGs: None

COUNT: 11

CONDITIONS: warm

WARMUP: Little arm circles 10ic

Reverse little arm circles 10ic

Forward claps 10ic

Overhead claps 10ic

cherry pickers 10ic

morrocan night clubs 10ic

2 chains 10ic

Low and slow squats 10ic

Through the tunnel 10ic

Imperial walkers 10ic

Hillbillies 10IC

THE THANG: grab your kettlebell

1st complex

15 deadlifts

15 curls

10 bent over rows each side

10 squats

10 overhead presses

4 rounds

2nd complex

15 thrusters

15 merkins

15 swings

3 rounds

3rd conplex

15 presses flutter kicks

15 figure 8’s

15 plank pull through

15 seated halos

10 full body gorilla presses

MARY: included in the workout

ANNOUNCEMENTS: Run demo and 2nd f hangout at naturally outdoors tomorrow 545

Rampage Wednesday

Flamingos next Thursday

PRAYER REQUEST: being a dad and husband

BOM: Dipstick

MOLESKIN: still have some pax dealing with ancle and knee issues so I decided a kettlebell would be a great way they could come out and get better without agitating an injury. I bought a 55lb kettlebell awhile back that I don’t get to use too often, but thankfully today I was able to put it to use. I was a good bit slower than some of the other pax but it felt great to put my muscles to the limit. Schnitzel got to use a 55lb as well and there was some discussion to weather he was thankful for it or not but I believe he was. Spirit fingers spoke to how much he liked and enjoyed my gorilla presses. I believe we all go a little better this morning and that’s always a good thing. Thank you for allowing me to lead today SYITG