Date: 2025-09-03

AO: scrooge

Q: Sharpie

PAX: Big Hurt, Big Worm, Pinto, thriller, Tender Spice, Sharpie

FNGs: None

COUNT: 6

CONDITIONS: perfect weather for a beatdown

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

2 chains 10ic

Through rhe tunnel 10Ic

Imperial walkers 10ic

Hillbillies 10IC

Merkins 10ic

Motivators 10ic

THE THANG:

Mosey over to blocks pile and pass out blocks

1st round of 11’s

10 kettlebell swings and I Overhead presses. Up on presses and down on swings until completion.

Mosey over to pull up bars

5 pull ups 5 dips

4 pull ups 4 dips

3 pull ups 3 dips

2 pull ups 2 dips

1 pull up 1 dip

Back to the blocks

2nd round of 11’s

10 Bent over rows and 1 merkin

Keep going until you get 1 row and 10 merkins

Mosey over to wall, lay down with feet against

wall. Perform 50 lbc’s by touching the wall

50 toe touches/penguins

3rd round of 11’s

10 curls and 1 clean

Keep going until you get 1 curl and 10 cleans

MARY: included during the workout

ANNOUNCEMENTS: 2nd F run demo Sept 9th, bbq chicken fundraiser September 13th (see Wee Man or Swamp Fox for tickets)

F3 5k January 10th

PRAYER REQUEST: Big Hurts MiMi and family

BOM: pinto

MOLESKIN: Big Hurts Mimi passed away so I took his Q. Figured that would be 1 less thing for him to worry about. I had 2 Q’s in mind and gave the pax the choice of what they wanted to do. , 1 was the block workout mentioned above, the other was a run heavy workout. Pax chose the block option, however half way through the workout some were saying they wished they chose the run Q.

Ill bring it over to scrooge soon.

I dont Q at scrooge often, because it’s hard for me to get over there and back during the week, but im glad I made it work today. Anyway, thank you for allowing me to lead today SYITG