Date: 2025-08-11

AO: scrooge

Q: Big Hurt

PAX: thriller, Big Worm, Pinto, Web

FNGs: None

COUNT: 5

CONDITIONS: 74 and muggy

WARMUP:

• SSH x 20 IC

• Windmills x 10 IC

• Arm Circles (F/B) x 10 each

• Imperial Walkers x 10 IC

• low slow squat x 10 IC

THE THANG:

Warm up lap hoppas yard then rifle carry blocks to picnic tables

3 rounds – 40 sec work / 20 sec rest

1. Overhead Press (coupon/block)

2. Curls (coupon/block)

3. Tricep Dips (bench/curb)

4. Goblet Squats (coupon/block)

Partner Strength Dora 2 teams (1 2 person and 1 e person

• 100 m/150Merkins

• 150/200Squats

• 200/ 250 LBCs

Partner A works while Partner B moseys ~50m and back, switch until reps complete.

MARY: but stretch focused-

1. Standing Hip Circles x 5 each direction

1. Deep Squat Hold w/ Elbow Push

2. Pigeon Stretch (both sides)

3. Supine 90/90 Hamstring Stretch (both sides)

4. Cat-Cow x 8 reps

5. Figure Four glut med and piriformis focused

ANNOUNCEMENTS:

Demo run Tuesday

Hot wing ruck Saturday

PRAYER REQUEST:

Web friend from 3c toxic relationship

Moleskin

Wanted to focus on strength and stretch to recover. Braid dead. Assist from AI for today. Thanks for letting me lead.

BOM: hurt