Date: 2025-10-01

AO: rumble

Q: Sharpie

PAX: Bionic, Bishop, Yogi (Florence), Mr Rogers, Sharpie

FNGs: None

COUNT: 5

CONDITIONS: good with the wind

WARMUP: Little arm circles 10ic

Reverse little arm circles 10ic

Forward claps 10ic

Overhead claps 10ic

Moroccan night clubs 10ic

raise the roof 10ic

cherry pickers 10ic

Through the tunnel 10ic

windmills 10ic

Low and slow squats 10ic

merkins 10ic

Side straddle hops 30IC

THE THANG:

Grab your kettlebell and perform single arm complex 4 reps each

Suitcase clean

Reverse lunges

Clean and press

Snatch

Bent over rows

Merkins

Switch to opposite arm and do it again

8 rounds

10 full body kettle presses

MARY: none

ANNOUNCEMENTS: Farm to freedom Saturday, F3 5K January 10th

PRAYER REQUEST: Travel mercies for all pax traveling next week. Bishops friend and his new job transition.

BOM: Sharpie

MOLESKIN: good morning to get some good work in. I think today was a good reminder you dont have to put together long elaborate workouts, just do alot of a few things. 4 reps dosnt seem like alot but when your on round 5 it takes its toll. We got to have some good mumblechatter during the workout, Bionic told us about the trash business and it sounds like its going well. If you havnt yet, reach out to him or Boucher and get your can today. Anyway thank you for allowing me to lead today SYITG