Date: 2025-07-14

AO: rumble

Q: Paycheck

PAX: Sharpie, NOLA, Bishop, Frodo, Bionic

FNGs: None

COUNT: 6

CONDITIONS: Textbook SC July

WARMUP: In Cadence, x10:

Thru the Tunnel; Inchworms; Popup Squats (1/2 Burpees)

– Mosey to Fountain

THE THANG

A. BENCH WARRANTS (For Yo Fitness!)

3 rounds:

– 20 step ups

– 10 Explosive Merkins

– 10 Dips

B. ISLAND TIME(…FOR SPEEDWORK)- Gil-LEG-in’s Island

Mosey to Island

– Team Calve Raises x10 IC

– Half Moon Jailbreakers (x3):

Mosey section 1; Jailbreak section 2 to finish line; 5 burpees.

C. PLATFORM STORM- Feel the Thunda (x3)

– 10 step ups

– 10 explosive Merkins

– 10 Gas Pumpers

D. BEAR CAVE DIVIN’

– At Generator: Bear crawl to bike rack

– 5 Burpees

– Crawl bear to exit

E. TEACHER LOT

– Curb Hops- 10 each side

– Curb Merkins- 10 each side

F. Mini Mary (Halftime Show)

– 10 Starfish (Dying Cockroach + curb elevation)

– 10 leg raises (+ curb elevation)

– 10 Gas Pumpers

– Victory 1/2 lap, mosey to Ridgeland Bunny Slope Starting Line (RBSSL)

G. HILL YEAH, BROTHERRR (x3)

– 5 Hand Release Merkins

– Mosey down Ridgeland Bunny Slope

– 5 Burpees

– Backwards Mosey to RBSSL

– Side Straddle Hop Recalibrate/Fellowship Minute, In Cadence

H. POLE STROLL!

– Mosey 2 Lightpoles

– Jailbreak 1 Lightpole

– Rinse and repeat to flagpole

– Grab a Luxurious Concrete Square (LCS) for:

MARY:

Round Robin- Q Delegated to Pax Clockwise 10 reps 1 ab exercise

Paycheck : Flutter Kicks

Sharpie: Crab Cakes

Frodo: Heel Taps

Bionic: American Hammers

NOLA: Isometric Knee Holsters

Bishop: Web’s World Famous Stargazers

ANNOUNCEMENTS: Expired

PRAYER REQUEST: Cottrell Family, travels, walks in faith,

MOLESKIN: It is always an honor to lead you guys to get better.