Date: 2025-07-30

AO: scrooge

Q: Yogi (Florence)

PAX: Schnitzel, thriller, Spirit Fingers, Pinto, Tender Spice, Big Hurt, Big Worm

FNGs: None

COUNT: 8

CONDITIONS:

WARMUP:

LACs

SSH

Fwd Claps

Yes Bag Squats with KB

THE THANG:

CIRCUIT 1: Power & Pull

1. Kettlebell Swings (2-handed or 1-handed)

2. Bent-Over Rows (single arm or double if using two KBs)

3. Goblet Squats

→ Repeat 3x (40 sec each / 20 sec rest)

⸻

:repeat: CIRCUIT 2: Strength Stability & Pressing

1. Step Ups

2. Kettlebell Curls

3. KB SQuats –

→ Repeat 3x (40 sec each / 20 sec rest)

⸻

:repeat: CIRCUIT 3: Endurance + Explosive Core

1. Russian Twists (weighted or bodyweight)

2. Kettlebell Bentover Rows

3. Kettlebell overhead Push Press (faster tempo)

→ Repeat 3x (40 sec each / 20 sec rest)

⸻

:fire: OPTIONAL FINISHER (EMOM – 5 Min)

Every Minute on the Minute:

• 8 KB Swings

• 6 Goblet Squats

• 4 KB Merkins (hands on the handle or regular push-ups)

• Rest remainder of the minute

Repeat for 5 minutes.

MARY:

ANNOUNCEMENTS:

8/15 Hot Wing ruck

PRAYER REQUEST:

Tameka & Casey Terry during the lost of their daughter.

BOM: Thriller

MOLESKIN: