AO: POOLER
QiC: Sweet -n -low
Date: 07/13/2022
Title: Resistance & Repetitions
Number of HIMs: 4
Betty Crocker, Gumbo, Sweet -n -low
Number of FNGs: 0
Name of FNGs:
WarmOrama:
Tunnels, Don Quixotes, Mikey Phelps
Tha Thang:
Ran as a pack and stopped and did 5 of lots of things at every light – burpees, jump squats, merkens, high knees and more.
Sprints to islands
1st island – 10 burpees
Return 10 pull-ups
Jog back as a pack
Al Gore or plank between sets
2nd island – 20 squats
Return 20 dips
3rd island – 30 mtn climbers
Return 30 Merkens
4th island – 40 WW2’s
Return 40 lunges
5th island: 50 SSHOPS
Return. 50 LBCs
6th island – 60 plank taps
Return 60 American hammers
Ran back doing 10 more pull-ups, SSHops, an other stuff.
COT:
Iron pax prep coming soon
Ruck tomorrow
Book club Friday
Prayer for those traveling and vacationing
Prayer for nation and leaders
Prayer for each other. Lead, account, serve, encourage
Iron sharpens iron!