Date: 2025-04-29

AO: southpaw

Q: Dipstick

PAX: Wee Man, Mr Rogers, Schnitzel

FNGs: None

COUNT: 4

CONDITIONS: Cool and beautiful

WARMUP:

Little arm circles IC x15

Imperial walkers IC x10

THE THANG:

Perform reps of super set with no rest in between exercises. Short rest between rounds.

Super Set 1 x3

Curls x15

Skull crushers x10

Flutter kicks IC x50

Super Set 2 x3

Rows x15

Over head press x15

Supermans x25 hold for 5 count at top

Super Set 3 x3

21s

French Press x15

Crunches x100

MARY:

ANNOUNCEMENTS:

Several Pax running Spartan Races this weekend

PRAYER REQUEST:

Alex Higher (student at Ebenezer) leg and school

Swamp Fox mission trip

Schnitzel travel and marriage

Dipstick starting the process to have record expunged