AO: LAKE MAYER
QiC: Skinny Dip
Date: 07/26/2022
Title: Let's go USPS…247 years of faithful service to America!
Number of HIMs: 11
Blart, Kiffin, Kirby, Pelosi, Petrino, Skinny Dip, Spread Eagle, The Situation, Tiny Tim
Number of FNGs: 0
Name of FNGs:
WarmOrama:
Neck, shoulder, arm, trunk, knee and ankle rotations. High knees, butt kicks, standing pigeon stretch, preacher stretch, tin man stretch
Break up into Two four man teams and one three man team
50 step up buy in
Tha Thang:
One man grabs a sand bag partners bear crawl
Carry and throw sand bag over shoulder until you reach a park bench (5 benchs around track). Swap. Rinse and repeat until all have gone at least twice. You vs you! Don't let your other you win! Lots of encouragement from others to help others not enjoying bear crawling around a track!!!
Grab sand back and move to the center of the field for sprint work and legs and core.
Sprints/suicides:
Round one 100 yards (cones set up at 15 yd, 20 yd and 25 yd). Run down to 25 yd line and back (2 times = 100 yds). Partners execute squat jumps until everyone complete.
Round two 80 yards. Down and back two times. Partners execute bear push up with sit through (bear psn push up, twist bring right leg through, back to start psn, bear push up, twist bring left leg through)
Round three 60 yards. Down and back. Partners execute reverse prison lunge.
Round four 150 yds. Down and back. One man runs with sand bag for 100 yds. Drops sand bag. Sprints last 50 yards. Partners execute suitcase sit up.
Round five 50 yards. From prone psn. Sprint down and back. 5 burpees at the end.
Close out with 30 four count Flutter kicks. 10 OYO V ups. Finish strong for last 2 minutes of Metallica's One. Low plank 30 secs, high plank 15 secs, right side plank 25 secs, 10 secs high plank. 25 secs left side planks, 15 secs low plank.
Recover.
COT:
Announcements- 20 0600 August 2022 convergence at the landings!! Come one come all. Come out to Lake Mayer on Wednesday. Spread Eagle has the Q. Islands rucking M/W/F. Join us for a ruck or run on Fridays at Lake Mayer.
Prayers for Kirby's father in law. Going into Hospice care. Congratulations to honchos brother and sister in law who found out they are having a baby girl.
During thesechallenging days understand there are others out there who may be struggling and they may not be kind to you or others. Have patience and understanding and always be kind! Smile and thank them as you may brighten up their day!
Thanks for this great group of men!!