Date: 2025-09-04

AO: rumble

Q: Wee Man

PAX: Nurse Jackie (F3 Florence), Wee Man, Dipstick, Spirit Fingers, Dunkin, Bionic, Yogi (Florence), Bishop

FNGs: None

COUNT: 7

CONDITIONS: 68°F – Clear

WARMUP:

15 LAC – 4CT IC

15 Abe Begotas – 4CT IC

15 Abe Fromans – 4CT IC

THE THANG:

The Thang workout is explained:

Bricklaying Pyramid 1 to 10 with Multipliers

Start at right side parking lot (Firepit)

Between each pyramid “block” run to back bus stop pedestals behind small building then 5 incline merkins.

Repeat until you get to 10.

Block 1

– 1 Burpee (with or without block)

– 2 Squats with Block

– 3 LBC’s

– Run & 5 incline merkins

Block 2

– 2 Burpees

– 4 Squats

– 6 LBC’s

– Run & 5 incline merkins

Etc, all the way to 10 blocks keeping pattern of Squats and LBC’s.

What goes up, must come down.

Destruct Pyramid by running 25 yards around cone and back for 30 Merkins – Repeat but 20 merkins – Repeat but 10 merkins

Back to start circle.

MARY: none

ANNOUNCEMENTS: F3 5K planning committee meeting

PRAYER REQUEST: prayers for NJ Business – El Venue, other requests I forgot but we did pray for them. My bad.

BOM: Bishop

MOLESKIN:

It was a fun time this morning. The workout wasn’t as hard as remembering the count multipliers for some reason. Kudos to Bionic for doing this with weight vest.