AO: ISLANDS
QiC: Turtle
Date: 08/10/2023
Title: Stack and Run
Number of HIMs: 10
Captain Cheese, CPAP, Flea, Joanna, Miss Bliss, Puff, Rapinoe, Splinter
Number of FNGs: 0
Name of FNGs:
WarmOrama:
Arm Circles, Raise the roof, sumo squats, TTT, SSH and neck rolls.
Tha Thang:
Stage at pull up bars and grab a Cindy.
1/2 lap = parking lot mosey
Full lap = parking lot and field (.25 miles)
Stack the following exercises with either a 1/2 lap or full lap after each exercise. All reps = 15.
Curls (1/2 lap)
Curls + Squats (1/2 lap)
Curls + Squats+Merkins (1/2 lap) (keep stacking with each run)
+Big Boys (1/2 lap)
+Overhead Press (Full lap)
+Tri-Ext (Full lap)
+Cindy Swing (Full lap)
+Thrusters (Full lap)
+LBC’s (1/2 lap)
+Rows (1/2 lap)
+Pull-ups (1/2 lap)
+Chest Press (1/2 lap)
Most got through Cindy swings. We flipped LBC’s for the thrusters, and some got through those. Returned Cindy and back to the circle. One set of 15 flutters OYO.
COT:
Count and names. Sign up for Grow Ruck event in October and prep ruck on the beach August 26th. Pledge. Prayers for the men in this group, kids and teachers as they go back to school, and my friend Justin and his moms cancer battle.
It was hot and humid. Appreciate everyone that pushed through it and for the opportunity to Q today!