Date: 2025-04-28

AO: rumble

Q: Bionic

PAX: Sharpie, Bishop

FNGs: None

COUNT: 3

CONDITIONS:

55/Nice

WARMUP:

Bend and Reach 10IC

I. Walker 10IC

LAC 10IC

Squat Bender 10IC

Merkins 5IC

THE THANG:

Shoulder burnout:

LAC 10IC forward 10IC

LAC Reverse 10IC

OH Arm clap 10IC

Forward Clap 10IC

Shoulder press 10IC

2 chains 10IC

Moraco’s 10IC

2 rounds (2nd 10IC)

LBC’s 25 OYO

Freddy Mercury’s 15IC

Flutter kicks 15IC

Box cutters 15IC

Scissor kicks 15IC

Heels to heaven 15 OYO

2 rounds (2nd 10OYO)

Merkins 15 OYO

Shoulder taps 15 OYO

Wide Arm merkins 15OYO

Shoulder taps 15 OYO

Diamond Merkins 15OYO

4 for the core (45 second hold)

Bent leg raise

Side bridge

Back bridge

Quadra plex

Hip stability drills

Lateral leg raise 10IC

Medial leg raise 10IC

Bent leg lateral raise 10IC

Stretching

OH Arm Pull

Rear Lunge

Extend and Flex

MARY:

ANNOUNCEMENTS: 17 May Anniversary

PRAYER REQUEST:

Unspoken prayers

Keep everyone safe and healthy at Spartan this weekend

BOM: Bionic

MOLESKIN:

We got right to it. No time was lost staying in the same spot. I had to remove 1 set of exercises. Planned a little too much. Thanks for coming. Enjoyed it gentlemen. SYITG.