AO: POOLER
QiC: Sweet -n -low
Date: 07/27/2022
Title: Rest & Relaxation – NOT
Number of HIMs: 6
Brady Bunch, Doughboy, Mr. Miyagi, Sweet -n -low
Number of FNGs: 0
Name of FNGs:
WarmOrama:
Plank disclaimer, merkens, chinooks, Don Coyotes, TTT’s, Mikey Phelps
Mosey to the back while climbing both sets of boulders, along with a variety of 5 reps at every street light – SSH’s, burpees, squats, flutter kicks, etc…
Tha Thang:
Sprints to islands
Jog back
1st island – 10 burpees
Return – 10 pull-ups
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 (actually did 120 even though counter Miyagi is an FAA RI specialist!?#.)
Dugout won the last sprint so he chose 5, my multiplier was 3, so 15 more merkens to 4 count cadence.
Ran back doing 10 more of monkey jumpers, jump squats, etc…
Flyover meant 5 more burpees
COT:
Joey & Samantha Brady – fire, loss of a child
Backstreet recovery
Gilligan back
Covid – attacking lots of families lately
Wray – new leg, no cancer
Quikrete – spartan super in Newberry
Jesup F3 startup – pray, encourage
Flattire – back injury
@Rafael – skin rash
The LORD is my strength and my shield; my heart trusts in him, and he helps me. My heart leaps for joy, and with my song I praise him. Psalms 28:7