AO: COLOSSEUM
QiC: Mr. Miyagi
Date: 01/27/2023
Title: T.G.I.F
Number of HIMs: 6
Door Jam, Fabuloso, Needles, Pergo, Sakrete
Number of FNGs: 1
Name of FNGs: Needles
WarmOrama:
Leg stretches on our six(disclaimer)-recover
Plank – calf stretches, 5 core principles, F3 mission
Little baby arm circles 15 IC(both directions)
Chinooks 15 IC(both directions)
Thru the tunnels 15 IC
Imperial walkers 15 IC
Hillbillies 15 IC
Tha Thang:
Started off with 11's
1 burpee, run 50 feet, 10 SSH IC, run back
2 burpees, run 50 feet, 9 SSH IC, run back
All the way to
10 burpees, run 50 feet, 1 SSH IC, mosey back to flag.
AMRAP – 1 minute exercise, 30 second rest
Merkins
WW2
Mountain climbers
Curls
OHP
Lawn mowers
American hammers
Flutter kicks
Ended with 21 – Pergo lost count so all had to do 5 penalty burpees
COT:
Ruck at the landings on 1/28 @ 1 pm
Convergence/relay race at Richmond Hill
Kraken in Jacksonville
Spartan race coming up
Prayers for Threes Company in Summerville- his son
Prayers for Patches daughter with upcoming surgery