AO: LAKE MAYER
QiC: Flo
Date: 02/12/2022
Title: Introduction to Val
Number of HIMs: 7
Captain Cheese, Joanna, Ponzi, Puff, Sloppy Joe
Number of FNGs: 1
Name of FNGs: Ichiro
WarmOrama:
Disclaimer
20 SSH
10 arm circles each direction
10 don quixotes
Tha Thang:
We did the Val workout
1 mile run
25 hand release merkins
50 mountain climbers
30 hands behind the head jump squats
50 knee repeaters on each leg
20 burpees
30 dips
30 walking lunges each leg
15 walk out merkins
10 tuck jumps
2 min plank
50 star jumps
2 min of rotating through 10 reps of 4 exercises(LBC’s, Freddy mercs, V-Ups, and American hammers)
1 mile run
Finished in 45 min so we added 2 rounds of:
25 step ups each leg
25 incline merkins
25 dips
Lunge 25 yds and back
5 min of Mary
Heals to heaven
Gas pumpers
6 inches
Flutters
Hello dolly’s
COT:
CAR
NAR
Reviewed 5 core principles
Pledge
Prayer