AO: LAKE MAYER
QiC: Skinny Dip
Date: 11/02/2022
Title: All for the bells!
Number of HIMs: 8
_Not Registered, Beaver, Hoochie, Hot Pocket, Joanna, Skinny Dip, Spread Eagle, Tiny Tim
Number of FNGs: 0
Name of FNGs:
WarmOrama:
10 x squats, instep stretch (deep lunge on left and right side), deep squat (kimichie squat and push elbows into knees), standing hamstring, and tin soldiers
Trivia- this day in history Dewey was falsely proclaimed President in 1948 by the Chicago Tribune. Hot Pocket got it. Also , this day in history in 1976, Governor Carter elected President. No Georgian got that one. Finally, 1917 the Balfour declaration signed. Hot Pocket was the closest and mentioned something to do with Isreal. Hot Pocket must have been paying attention in school back in the early 80s.
Tha Thang:
Partner up and grab a Kettle Bell (KB)
One partner swings while one partner does laterals jump laterals (5 m) for 1 minute. Conducted this for four rounds.
Transition to 3 rounds of partner does jingle jangles (run back and forth 5 m) while the other partner conducts rows 5L/5R with KB for 1 minute.
One partner runs while the one partner conducts
asymmetric KB carry (one arm carry for 30 m) then Transitions to the other arm for another 30 m then Transitions to the other arm for 30 m and then Transitions to the arm for the final 30 m. Partner one this whole time is running back and forth between cone and partner at the final cone recieves KB from partner. Then they begin asymmetric KB carry back to start point while the other partner is running back and forth between cones and partner.
Drop KBs. Mosey to the next exercise area. Round 1 partner 1 300m shuttle sprints (25m down and back), partner 2 in high plank psn. Swap. Groups completed in 1:40 to 1:50
Round 2 partner 1 150m shuttle sprints (25 m down and back), partner 2 in high plank psn. Swap. Groups completed in 30 secs to 35 secs.
Mosey to Flag. Finish with 1:20 of Tabata calf raises. 20 secs calf raises 10 secs rest in up psn.
COT:
Countoff, followed by Namearama, pledge.
Announcements- Bethesda academy PACK event. Reach out to Beaver for more details. Event is 11/05.
Chad1000 (1000 step ups with or without vest/ruck) on 11/11 either at Pooler stadium or at Lake Mayer