Date: 2026-10-19 AO: Detention Q: Pepsi , PAX: Matador, Tinkertoy, Fortran, Pepsi, Focker, Topanga, Pound Puppy, None FNGs: 1 None COUNT: 7 CONDITIONS: Cool and Crispy
WARMUP: Normal and some dynamic stuff
THE THANG:
9 Innings
1st 30 – Merkins 30 – Squats Run
2nd 30 – Carolina Dry Docks 30 – Lunges Run
3rd 30 – Overhead Press 30 – Calf Raises Run
4th 30 – Curls 30 – Kettlebell Swings Run
5th 30 – Lawnmower pulls (15 each arm) 30 – American Hammers Run
6th 30 – Skull Crushers 30 – WW1s Run
7th 30 – Shoulder Lifts 30 – Alabama Prom Dates Run
Guardian Run
8th 30 – Bullpen Bench Press 30 – Bullpen Prisoner Walk Run
9th 1st out – 10 burpees 2nd out – 10 burpees 3rd out – 10 burpees
MARY: No time
MOLESKINE: None
ANNOUNCEMENTS: 4:13 event on Wednesday ML Rose 20% of your dinner goes to the 4:13.
COT: Tinkertoy strength while raising Henry
PLAYLIST: Tom Petty Don’t Back Down radio on Spotify
WARMUP: Normal and some dynamic stuff
THE THANG:
9 Innings
1st 30 – Merkins 30 – Squats Run
2nd 30 – Carolina Dry Docks 30 – Lunges Run
3rd 30 – Overhead Press 30 – Calf Raises Run
4th 30 – Curls 30 – Kettlebell Swings Run
5th 30 – Lawnmower pulls (15 each arm) 30 – American Hammers Run
6th 30 – Skull Crushers 30 – WW1s Run
7th 30 – Shoulder Lifts 30 – Alabama Prom Dates Run
Guardian Run
8th 30 – Bullpen Bench Press 30 – Bullpen Prisoner Walk Run
9th 1st out – 10 burpees 2nd out – 10 burpees 3rd out – 10 burpees
MARY: No time
MOLESKINE: None
ANNOUNCEMENTS: 4:13 event on Wednesday ML Rose 20% of your dinner goes to the 4:13.
COT: Tinkertoy strength while raising Henry
PLAYLIST: Tom Petty Don’t Back Down radio on Spotify