AO: LAKE MAYER
QiC: Flo
Date: 04/19/2022
Title: Landings workout #3
Number of HIMs: 12
Beaver, Spread Eagle, The Situation, Tiny Tim, Waterboy
Number of FNGs: 0
Name of FNGs:
WarmOrama:
25 SSH
10 Windmills
10 Arm Circles (each direction)
15 Imperial walkers
10 4 ct Squats
Tha Thang:
Line up side by side with a Cindy for some suicide action across the field. Cones were set up to mark 25 yds, 50 yds, 75 yds, and 100 yds.
When you start, and each time you return to the start, do 10 thrusters.
Leave Cindy at base and run to the 1st cone and do 10 big boy sit-ups. Return to start for 10 thrusters
2nd cone-10 BBS, 20 merkins, return
3rd cone-10 BBS, 20 merkins, 30 crab cakes, return
4th cone-10 BBS, 20 merkins, 30 crab cakes, 40 jump squats, return
Then work your way back through, stopping at 3rd cone, then 2nd cone, then 1st cone.
Join the 6 when you finish
We still had time so we pushed forward, but not suicide style this time, and we carried Cindy with us
10 thrusters
Run to 1st cone and do 10 blockees
Run to 2nd cone and do 20 OHP(overhead press)
Run to 3rd cone and do 30 dips
Run to 4th cone and do 40 curls
Work you way back to the start doing the same exercises at each cone
Alternate holding Al Gore and plank u til the 6 finished
6 min of Mary
10 Peter Parkers each leg
10 Parker Peters each leg
15 American Hammers IC
15 reverse crunches IC
15 Freddy mercs IC
10 heals to heaven
25 LBC’s
COT:
CAR(count a rama)
NAR(name a rama)
Announcements: Landings Pax invited to Lake Mayer tomorrow and Saturday.
Pledge
Prayers for OJ’s MIL’s heart surgery today, Ukraine, for us to better leaders, fathers, husbands, sons, and friends, thankful for these men, our health, and our families.