Date: 2025-11-01

AO: scrooge

Q: Big Worm

PAX: Big Hurt, thriller, Q-bert

FNGs: None

COUNT: 4

CONDITIONS:40ish

WARMUP: (Q-Bert, Hurt, and Worm Murphed)

Lap around Hoppa’s yard

Little arm circles, overhead claps, forward claps

1/2 lap

SSH and IW

1/2 lap

Squats

1/2 lap

Merkins

THE THANG:

Mosey to soft serve for a 30 burpee buy in

Mosey to Pinto’s pipes

5 reps of the following 3 exercises, focusing on concentric contraction, as slow as you can go on the downward motion followed by a lap around court

Pull ups

Dips

Leg raises

Rinse and repeat X 2 more times

Mosey to tennis courts for partner 4 corners

Round 1: partner decline merkins X 15 at each corner and lunge the short sides

Round 2: partner leg throws X 10 at each corner and crab walk the short sides

Mosey to cinder blocks and grab a cinder block

Slow 8 count ( 7 seconds down, 1 second up) reps of the following

Shoulder presses

Curls

Squats

Big boy sit ups

One set of max reps of block back merkins

MARY: during workout

ANNOUNCEMENTS: spartan races. Probably a 5k in January

PRAYER REQUEST:Family, marriage, kids

BOM: Big Worm

MOLESKIN: