Date: 2025-10-05

AO: 100proof

Q: Bionic

PAX: Kimchi

FNGs: None

COUNT: 2

CONDITIONS:

Humid

WARMUP:

Little Arm Circles 10IC

OH Arm Clap 10IC

I. Walker 10IC

Low and Slow squats 10IC

SSH 10IC

THE THANG:

1 minute Merkins/Big Bois

30 seconds Merkins/Big Bois

5 rounds 10 reps

Turkish get ups 35lbs (scaled back to 6)

Thrusters 60lb sand bag

Dumbell curls 30lbs

Block rows

OH Block press

Squat jumps

MARY:

ANNOUNCEMENTS:

Jan 10th F3 5K

Shoe Demo 7th

PRAYER REQUEST:

Pray for togetherness and family communication

Pray for marriages

BOM:bionic

MOLESKIN:

I was thinking I might get a freebie. Then I saw Kimchi turn on the street. Then I knew we had to complete the challenge. We both gassed a little after the first minute. We pulled it together and started the meat and potatoes of the work out. We immediately realized 35lb Turkish get ups was tough! We scaled from 10 to 6. It was still a challenge. We did a little trail run after each round. Had some good mumble chatter. Good work Kimchi