AO: COLOSSEUM
QiC: Mr. Miyagi
Date: 10/24/2022
Title: Still Simple, yet Effective
Number of HIMs: 3
Mr. Miyagi, Patches, Pergo
Number of FNGs: 0
Name of FNGs:
WarmOrama:
Plank
Leg and arm stretches
SSH
TTTs
Air roe touches
Moroccan night clubs
Raise the roof
Tha Thang:
Started off with 11s:
10 Diamond merkins
Bernie Sanders(run backwards) about 30 ft
1 WW1
Bernie Sanders(run backwards) back, all the way to
1 Diamond merkin and 10 WW1s
Then transitioned to what I call "Cindi", like "Mary".
20 curls IC
20 OHP IC
20 dips IC
25 chest press
20 lawn mowers IC each side
10 lateral raises
Ran a lap around the bus loop.
Round of Mary:
20 American hammers IC
25 box cutters IC
20 LBC flutter kicks IC
6 inches 20 IC
20 leg lifts
COT:
Pergo and Mr. Miyagi's Goruck Star Course in Jacksonville Nov. 5
Glad to have Pergo back from vacation
Pledge and prayer
Then Q-source at the Enmarket