Date: 2026-06-08
AO: Rumble, Rumble Run Group
Q: Bionic ,
PAX: Bishop, Sharpie, Yogi (Florence), Bionic, Wee Man, Mr Rogers, Nikon
FNGs: None
COUNT: 7
CONDITIONS:
Humid
WARMUP:
OH Arm Clap 10IC
I Walkers 10IC
Low and Slow squat 10IC
Merkins 10IC
THE THANG:

Round 1 (7Stations, Pax run specified distance for timer)

Sand Bag Lunge
Big Bois
Calf Raises
Feet over block
KB Swings
Freddy Mercury’s
Sand Bag Squat

Round 2 (7Stations, pax run specified distance for timer)

Sand Bag Thrusters
Rope Climbs
Step ups
Block Big Bois
KB Sumo deadlift HP
Flutter kicks
Sand bag squat

45 second hold each
High plank
Bent leg raise
Left and right side plank

MARY:
ANNOUNCEMENTS:
Hoka shoe demo tomorrow
F3 Olympics this Saturday
Doughnut Ruck 21June

PRAYER REQUEST:
Pray for the kids attending all up coming camps
Pray for Penn’s healing with stomach issues

BOM: Bionic
MOLESKIN:

Strong work gentlemen. Way to start the week. Super muggy morning made it difficult. SYITG.