Date: 2025-11-10

AO: scrooge

Q: Big Hurt

PAX: Web, Pinto, Schnitzel, Big Hurt, Big Worm, Sharpie, thriller

FNGs: None

COUNT: 7

CONDITIONS: wind chill :cold_face:

WARMUP:

In cadence unless noted

• SSH – 25x

• Arm Circles (forward/backward) – 10x each

• Tappy Taps – 10x

• Imperial Walkers – 15x

• Windmills – 10x

• Slow low squats– 10x

• Mosey ~¼ mile around AO

THE THANG: Round 1 – Push Power

• Merkins – 20x

• Carolina Dry Docks – 15x

• Plank Shoulder Taps – 20x (10 each side)

• Big Boys – 15x (core assist)

➡️ Run: 400m (¼ mile loop)

⸻

Round 2 – Pull & Press (Bodyweight Style)

Pull up station

• Wide Merkins – 15x

• Dips – x15

• Pull ups – 10

• knees to chest or leg raises x 15

➡️ Run: 400m

⸻

Round 3 – Full Upper Chain + Core Finish

• Hand-Release Merkins – 15x

• slow mountain climbers

• American Hammers – 20x IC

• front/ Side Plank – 30 sec each side

➡️ Run: 400m

MARY and Broga:

Freddie Mercuries – 25x IC

• Boat Pose Hold – 30 sec

• Flutter Kicks – 25x IC

• Stretch / Cooldown:

• Forward Fold – 20 sec

• Pigeon Stretch – 20 sec each side

• Cobra Stretch – 20 sec

• Child’s Pose – 20 sec

ANNOUNCEMENTS:

Spartan this weekend

PRAYER REQUEST: blessing box ministry

BOM: hurt

MOLESKIN:

Thank you for letting me lead. I wanted to focus on core strength, upper body and some running in preparation for the Spartan. Overall went well I think. I struggle with cadence and that’s a point of vulnerability for me. I am trying to embrace it more and be ok with being uncomfortable. I’m trying to raise 3 sons into high impact men for the kingdom. If I want them to be strong and vulnerable then I have to lead in that way.