Date: 2025-08-13

AO: scrooge

Q: Bionic

PAX: Pinto, Big Hurt, thriller, Web, Big Worm

FNGs: None

COUNT: 6

CONDITIONS: muggy

WARMUP:

LAC (forward/reverse) 10IC

Through the tunnel 10IC

Imperial W. 10IC

Merkins 5IC

THE THANG:

Slowsey to Pinto’s pipes

Dead hang 3 sets 30sec

Freddy M. 2 sets 25IC

MTN Climbers 2 sets 25IC

Scapular Pull ups 2 sets 8-12reps OYO

Big Bois 2 sets 25reps OYO

Air Squats 2 sets 25reps OYO

Pull/Chin ups 2sets 8-12reps OYO

Side Bridge 2 sets 45sec (each side twice)

Monkey Humpers 2 sets 30reps OYO

Negative Pull ups 1 set 8-12 reps OYO

Qudraplex 1 set 45sec (each side)

Fire Hydrant 30 reps (each side)

Stretches

OH Arm pull

Rear lunge

Extend and flex

Single leg over

MARY:

ANNOUNCEMENTS:

Hot wing ruck Saturday (16th) HC to Swampfox

Planning stages of Yogi’s 5k. Name TBD (Jan 10th)

PRAYER REQUEST:

Big hurt’s grandma. Pray for peace and comfort.

Marriages/relationships/ family

BOM: Bionic

MOLESKIN:

Good work men. Thanks for coming. SYITG.