AO: ISLANDS
QiC: Cardone
Date: 08/30/2022
Title: Al Carmichael w/ a twist (in honor of football season)
Number of HIMs: 16
Bob Ross, Booger, Cardone, CPAP, Flea, Ichiro, Joanna, Lady Chablis, No Fault Found, Puff, Rapinoe, Soft tail, Turtle
Number of FNGs: 0
Name of FNGs:
WarmOrama:
Arm circles
Reverse arm circles
SSH
4 count squat
TTT
Nolan Ryan’s
3 Burpees
Tha Thang:
Mosey and get a Cindy.
Warm up part 2:
10 pull-ups
20 kettlebells
30 calf raises w/ Cindy
Al Carmichael:
25 Merkins, sprint, 25 merkins, sprint, reverse crunches
25 squats, sprint, 25 squats, sprint, hello dollies
25 overhead press……….
25 curls……..
25 Carolina dry docks……..
**repeat if finished w/ a change in ab workouts: Freddie mercs and mountain climbers***
Mosey back and drop off Cindy. Do not pass go, don’t collect $200 but do 10 pushups on the way back to the circle.
COT:
Name-orama, count-orama
Announcements: upcoming iron pax
Pledge of Allegiance
Prayers for Puff’s family friend, Woody’s mother’s upcoming surgery, Merritt at Lady Chablis’ church who is not well.