Date: 2025-06-10

AO: southpaw

Q: Schnitzel

PAX: Bionic, Schnitzel

FNGs: None

COUNT: 2

CONDITIONS: muggy and wet

WARMUP:

Forward Claps x 15

Overhead Claps x 15

Little Arm Circles x 20 (forward & reverse)

Imperial Walkers x 25

Hillbillies x 25

Merkins x 10 (double count)

Mountain Climbers x 25 (double count)

Plank Jacks x 25 (triple count)

Squats x 30 OYO

100 yard dash (mosey)

THE THANG:

Pain Stations (60 second TABATA – rotations)

Station 1- Indo Merkins

Station 2- Medicine Ball Rotations (rotating ball merkins, American hammers, wall chest thrusts)

Station 3- Chest stretcher (50lb test)

Station 4- Forearm Roll (10 lbs)

Station 5- 15lb Dumbells (hammer curls, chest raises, lateral raises)

Station 6- 50lb Dumbells (shoulder shrugs, deadlifts, trap stretches – side to sides)

Station 7- Cindy Brick (thrusters, chest presses, curls)

Station 8- Jump Rope

(3 rounds – 100 yard mosey in between each set)

MARY:

Big Boys x 25

LBC x 25

Hello Dollies x 25

Flutter Kicks x 50 (double count)

The Famous 5 – stretches – led by @Bionic

ANNOUNCEMENTS:

– June 21 – thriller’s pool party

– June 10th – Run demo (that’s today at 5:45pm – Naturally Outdoors)

– June 15th – Father’s Day ruck

– June 28th – 100lb ruck

PRAYER REQUEST:

– Bionics mom – health struggles

– Marriages – let’s be Godly men; walking worthy in the manner to that which we have been called

BOM: Schnitzel

MOLESKIN:

Sometimes you gotta embrace the suck! Fight hard, train hard, play hard and show up!! Let’s go get it!!