Date: 2026-07-06
AO: Scrooge, Scrooge Run Group
Q: Monty ,
PAX: Monty, thriller, Big Worm, Web
FNGs: None
COUNT: 4
CONDITIONS: 74f and a lil muggy

WARMUP:

• windmills 15 ic
• Through the tunnel 15 ic
• LAC 15 ic
• Reverse LAC 15 ic
• Big slow AC’s 10 ic
• Reverse big slow AC’s 10 ic
• 20 slow squats

THE THANG: low and slow

• slowsy to soft surface and on your 6
• LBC 20 OYO
• Leg lifts 20 OYO
• Hello Dollie’s 20 OYO
• on your feet and get in squat position. Squat to parallel and hold for 30 seconds then squat as low as possible for an additional 30.
• Low plank 30s
• High plank 30s
• slowsy 1 lap of hoppas yard and slowsy to shelters.
• step ups x 40 double count
• Lunges x 10 double count
• Slow merkins x 10
• Slowsy hoppas yard x 2

ANNOUNCEMENTS: none.
PRAYER REQUEST: Web working on constructive habits.

BOM: Monty

MOLESKIN: good to be back but man, I feel like I need a vacation from the vacation. 3 kids under 6 is hard on you for travel! We spent the week with my in laws at oak island NC. We had a great time but the poor sleep, poor diet, and being at the beach all day wore me out. I did travel downrange and got in 2 sessions at F3 BruCo, specifically the Southport AO. Man those 2 sessions were brutal. It was my first time downrange and it was a lot of fun to get to know some of the local guys but they left me completely spent after. I can tell I’m not 25 anymore. Since I got back I’ve been nursing a sprained ankle and a pulled shoulder muscle. I had planned a more intense Q but I was so beat after the trip I decided to take a day to be active but low impact for recovery sake. Hope yall enjoyed the low pressure. SYITG