AO: LAKE MAYER
QiC: Skinny Dip
Date: 03/15/2023
Title: Keeping it fresh
Number of HIMs: 7
DJ Scribbles, Hot Pocket, Kirby, Puff, Skinny Dip, Tiny Tim, Worm
Number of FNGs: 0
Name of FNGs:
WarmOrama:
Stading pigeon, flamingo, worlds greatest stretch with pigeon stretch, downward facing dog, cobra, standing hamstring (left and right side).
Left/right starfish plank
Demonstrate exercises around circle
Murderbunny without cindy, duck walk, reverse duck walk, baboon wqlk, alligator crawl, gorilla walk, jiu jitsu monkey crawl were the mobility drills
Tha Thang:
Eight stations for seven HIMs.
1) 50x prisoner squats
Murderbunny without cindy
2) 10x 8 count body builder (with merican and plank jack)
Duck walk
3) 100x jump rope
Reverse duck walk
4) 10X Left kickstand Deadlift
10X Right kickstand deadlift
Right side baboon walk
5) 50x spartan burbees (up downs)
Left side baboon walk
6) 10x Bear mericans with sit through
Aligator crawl
7) 10x 4 count mountain climbers
Gorilla walk
8) 5x wall walks with mericans (feet up the fence, slide them back down and merican)
Jiu jitsu monkey crawl to prisoner squats
Rinse and repeat
Finished with some16x 4 count flutterkicks and transitioned in stide to 10x hello dollys
Stretched out hip flexors.
Introduced everyone to some mobility drills and new crawls
COT:
DJ will put out info on slack about support to theater
Prayers for father furman, butterballs mom, ramrods wife
Counterama, Namearama and pledge