Date: 2025-11-03

AO: rumble

Q: Sharpie

PAX: Bionic, Frodo, Bishop, Sharpie

FNGs: None

COUNT: 4

CONDITIONS: cool and clear

WARMUP: Little arm circles 10ic

Reverse little arm circles 10ic

Forward claps 10ic

Overhead claps 10ic

Moroccan night clubs 10ic

cherry pickers 10ic

2 chains 10ic

windmills 10ic

Through the tunnel 10ic

Low and slow squats 10ic

Low and slow merkins 20IC

side straddle hops 20IC

THE THANG:

Grab your kettlebell and perform exercises for 40 seconds and rest for 20 seconds

Overhead presses

Curls to triceps extension

Halo’s

Curls

Squats

Single arm high pulls Left then Right

Reverse Lunges

Merkins

3 rounds

1 minute rest in between rounds

MARY:

Bend and reach 10ic

Squat bender 10ic

Step back Lunges 10ic

ANNOUNCEMENTS:

Spartan races November 15th and 16th, Bishops starting at FCA today

PRAYER REQUEST:

Bishop stepping into FCA, praise my Aunts cancers not as bad as originally believed, she may have more time than anticipated

BOM: Frodo

MOLESKIN: wasn’t sure what the weather was gonna be this morning, and after the half marathon on Saturday I didnt want to do much running so kettlebell workout seemed like a good idea. I brought the 35 and 55lb and we took turns sharing it for 1 round each, the extra 20lb made everything incredibly harder but it was still good. Bishop hadn’t been to a tabata style workout before, and he seemed to really enjoy it. We had opportunity to have some mumblechatter during the workouts, I talked about the race and the big hill on cedar street, Bishop told us about his trip and that 80 people were at training to step into FCA across the US this week. Good time over all and I think we all got better. Thank you so much for allowing me to lead today SYITG