Backblast! Jesus! Serpent Crusher!

AO: Clarion
Q: Nailz (Josh Nichols)
PAX: DillyDilly (Ryan Parker), Tarzan, Sharkbait (Jarrod Scott), Iverson (Jerod), Nuge
FNGs: None
Count: 6

WARMUP:

SSH, GM, UBO, Swimmers, WM, CP, IW, HP, DD, Run Stretch

THE THANG:

0.5 mi lap
(CH Cadence)

• 20x Merkin
• 10x /side Curb Merkin

0.5 mi lap

• 20x block shoulder press

0.3 mi lap

• 20x block squat thruster

0.3 mi lap

• 20x 2H block row

Short mosey

• Endless VMO full/half squats

Short mosey

• 10x /side 1H block rows

Short mosey

• 10x block merkin, 5x /side block merkin

Short mosey

• 30x IC VMO squat

Short mosey

• 25x block curls
• 20x tricep extensions

MARY: N/A

ANNOUNCEMENTS:

Oct 25:

• “Taste and see” @ Green Pines
• Lucky BBQ

Tuesday F3 site opening up (Kettlebell workout)

COT:

Praises:

• Kyle’s new edition due April ’26
• Kubota (Brandon Long)‘s new edition due April ’26

Prayers:

• Nuge’s 1yr old son Boine (appt on Monday)