Q: Pigskin ,
PAX: Formica, Homer, Luau (F3 Gwinnett), Pigskin, Chopsticks, Birdie, Precious, Miyagi, Chariot
FNGs: 1 Chariot
COUNT: 9
CONDITIONS: Decent amount of heat lighting throughout and we were blessed with a light sprinkle at the end. Thankfully we didn’t melt!
WARMUP:
– SSH x10
– Imperial Walkers x10
– Weed Pickers x10
– Michael Phillips 😉 x10
THE THANG:
“The Rock Pit Pump”
Total Time: ~45 min
Gear: Rock coupons (various weights)
Focus: Upper body hypertrophy + endurance + burnout
Part 1: Ladder Pump (15 min)
Format: Ascending ladder + short run (Sign)
Start at 2 reps, increase by 2 each round.
– Overhead Press (coupon)
– Curls (strict)
– Skull Crushers (lying or standing)
– Chest Press
– Bent Over Rows
After each round:
:arrow_right: 50m run (or out-and-back)
Example:
– Round 1: 2 reps each
– Run
– Round 2: 4 reps ea
– Run
– Round 3: 6 reps each
…keep climbing
Goal: Hit at least 12–16 reps per movement
Part 2: Partner Beatdown (10–12 min)
Format: You go / I go
Partner A:
– Monkey Humpers
Partner B:
– 10 Thrusters
– 10 Rev Lunge w/ OH Press (Single Count)
Then switch
:arrow_right: After BOTH complete = 100m run together (Middle Light Pole)
Repeat for rounds
Part 3: Curl Gauntlet (Burnout) (8–10 min)
This is where you wreck the arms.
4 Rounds (minimal rest):
– 20 Bent Over Rows
– 15 curls (normal grip)
– 10 slow negative curls (3–4 sec down)
– 5 half-rep curls (bottom half only)
:arrow_right: After each round: Sign Mosey
FINISHER:
Plant Hold
– 30 second hold
ANNOUNCEMENTS:
– Convergence in this Saturday.
– Worship in SugarHill Saturday evening.
– Halfa-Day
COT:
Homer Two students, one 3rd grader continued improvement, who was just discharged from the hospital. Another 4th grader that’s dealing with family problems.
(Ratatouille) 38- (05/108) 03/30/26 Aunt doing well at the hospital, prayers for continued healing. Prayers for safety for sister.
All other prayers said and unsaid.
