Date: 2026-01-28
AO: scrooge
Q: Bionic
PAX: Big Worm, Monty, Pinto, thriller, Big Hurt
FNGs: None
COUNT: 6
CONDITIONS:
Slightly cold
WARMUP:
Little arm circles 10IC
Thru the tunnel/Imperial walkers 10IC
Imperial walkers 10IC
SSH 10IC
Low and slow squats 10IC
Merkins 10IC
THE THANG:
100-10
Walk to Hoopas Yard
2 laps mosey
100 LBC’s oyo
2 laps
90 4ct SSH
2 laps
80 SC Flutter kicks
2 laps
70 Merkins

Mosey to blocks
60 Block Curls
Murder bunny to block and back
50 Goblet Squats
Murder bunny to block and back
40 OH press
Murder bunny to block and back

Mosey is to bars

10 pull ups oyo
10 dips oyo
10 leg raises oyo

MARY:
ANNOUNCEMENTS:
F3 5K
Dam to Dam
Help for kids
Ville to Ville (new race)

PRAYER REQUEST:
My father just needs to slow down. He’s healthy but older

Praise Pintos father got a good checkup

BOM: Bionic
MOLESKIN:
I rolled up at 0514. I saw the Scrooge flag and no one in the parking lot. I initially thought they left it overnight. Little did I know @Web had already stopped by and dropped it off :muscle:. I should have been early and gave him the Rumble flag. Shame on me. We warmed up then we took off to Hoopas field. We got to the 90 SSH 4ct IC which sounded good on paper and I caught a little flack. I was asked are you sure 4ct in cadence. I knew that it was more than usual. Especially what was still to come. I was torn. If I adjusted I would be the guy who caved to the pressure. I was in trouble either way. I stuck with my guns. Everyone completed the 90 4ct IC. We felt it immediately. lol. Everyone did great. Also in the car I decided to run 2 laps after each exercise at stage 1 (Hoopas yard) even though my plan was only to run 1. I didn’t think it was enough. It busted my time in the end. We finished up and made our way to the blocks phase 2. The murder bunnies really showed their face after the goblet squats. Such a nice/difficult exercise. Everyone powered through. At this time we were pressured for time. We had 6 minutes to spare and headed to phase 3. We had to cut the reps due to me adding the extra lap on phase 1. All in all everyone did great and hopefully got a good workout. Thanks for letting me visit and Q Scrooge. SYITG.