AO: ISLANDS
QiC: Sparky
Date: 12/19/2023
Title: Patches Friendly BEATDOWN!!!!!
Number of HIMs: 8
CPAP, Joanna, Lady Chablis, Miss Bliss, Shingles, Turtle, Waterboy
Number of FNGs: 0
Name of FNGs:
WarmOrama:
15 SSH in cadence
15 TTT
Over the head left arm and right arm Stretches
Right over left and left over right hamstring Stretches
Tha Thang:
PAX Paired up in 2s with each having a cindy!
PAX 1 ran suicides while PAX 2 repped out the exercise as many as he could do!! Suicides are ran between each exercise!
Suicides:
10 yards 1 Burpee
20 yards 2 Burpees
30 yards 3 Burpees
40 yards 4 Burpees
Exercise:
1. Curls
Suicides
2. MT Climbers
Suicides
3. AH Block Merks
Suicides
4. Squats/Cindy
Suicides
5. Calf Raises
Suicides
6. Shrugs/ 2 Cindy's
Suicides
7. Dips
Suicides
8. LM Pulls
Suicides
9. Chest Press
Suicides
10. Grave Digger
Suicides
COT:
Count-O-Rama
Name-O-Rama
Announcements:
Ruck+ in the morning
Pledge
Prayers for Puffs niece, Shingles grandmother in hospice,
Adam Howard a speedy recovery, Rapinoe and family safe travels, and safe travel for people over the holiday's.