Date: 2025-11-30

AO: 100proof

Q: Bionic

PAX: Bionic

FNGs: None

COUNT: 1

CONDITIONS:

Nice evening

WARMUP:

Finished up some Christmas decorations outside

THE THANG:

5 rounds

– 5x Turkish get ups #35

– 10x sandbag thrusters #60

– 15x block Tricep extension

– 20x block bent over rows

– 25x block curls

– 1/4 mile trail run

MARY: 200 Big Bois

ANNOUNCEMENTS:

Busy December

– Dec 13 Christmas party at Sharpies

– Dec 19 F3 Christmas Breakfast/awards

– Dec 25 2.0 workout/reindeer games with NJ

PRAYER REQUEST:

BOM: Bionic

MOLESKIN: see yall next week