• When: 2021-11-04
  • QIC: Bindi
  • The PAX: Zima, Boo Boo, Focker, Wally, Bindi

Trenholm Park

Conditions: 52 and overcast

The warmup:


15 Imperial walkers IC

15 Thru the Tunnel IC

20 Mt. Climbers IC

Lap around parking lot

The Thang:

Grab blocks and mosey to far side of field

25 yard sprint 50 Squats and return/ hold plank

25 yard backwards sprint 40 big boys and return/ hold plank

25 yard frank martins 30 merkins and return/ hold plank

25 yard sprint 20 bonnie blairs and return/ hold plank

25 yard backwards sprint 10 burpees and return/ hold plank

1 lap around field 

25 yard murder bunny/ 10 shoulder tap merkins

25 yard murder bunny backwards 

30 overhead press with block

30 curls with block

30 kettle bells

30 bench press with block 

1 lap around field

15 overhead press

15 curls with block

15 kettle bells

15 bench press with block

put blocks away head to COT

Count o roma, Name o rama,

Bom, Prayer


Collecting mac n cheese for Oliver Gospel. BooBoo will collect money and get a large order form Sams. Convergence in the Northeast this saturday. Continue to keep Freebirds Family in our Thoughts.


Leave a Comment

Your email address will not be published.

I accept that my given data and my IP address is sent to a server in the USA only for the purpose of spam prevention through the Akismet program.More information on Akismet and GDPR.