Date: 2026-02-05 AO: the-knoll Q: Gold Digger PAX: AAA, Roadkill, Pebbles, morning stār, 2.0 Churchill, 2.0 Bumblebee, 0 FNGs: 1 0 COUNT: 7 CONDITIONS: cold (23 degrees) and cloudy
WARMUP: ssh, back backs, baby arm circles, lunge stretch, Willie mays hays and on your own
THE THANG: 4 stations : pull ups, step ups, ww2’s, jump squats. Do reps while group runs to the fire hydrant and back. 3 rounds
4 stations: Merkins, iron mikes, crunches, squats. Do reps while group runs to fire hydrant and back. 3 rounds
2 groups: 1 group runs a hill while 1 group does pull ups
1 group runs hills while 1 group does squats
Ring of fire 5 times MOLESKINE: Be, do, have not do, have, be God made you to “Be” so that you can do the things that are you and the kingdom. Then you can have richness in life and be free.
ANNOUNCEMENTS:
COT: Prayer for linemen. Prayer for Bankers daughter and son
WARMUP: ssh, back backs, baby arm circles, lunge stretch, Willie mays hays and on your own
THE THANG: 4 stations : pull ups, step ups, ww2’s, jump squats. Do reps while group runs to the fire hydrant and back. 3 rounds
4 stations: Merkins, iron mikes, crunches, squats. Do reps while group runs to fire hydrant and back. 3 rounds
2 groups: 1 group runs a hill while 1 group does pull ups
1 group runs hills while 1 group does squats
Ring of fire 5 times MOLESKINE: Be, do, have not do, have, be God made you to “Be” so that you can do the things that are you and the kingdom. Then you can have richness in life and be free.
ANNOUNCEMENTS:
COT: Prayer for linemen. Prayer for Bankers daughter and son