AO: LAKE MAYER
QiC: Kirby
Date: 01/10/2024
Title: Foreman's 1-2 Combo
Number of HIMs: 6
diapers, Focker, Joanna, Puff, Spread Eagle
Number of FNGs: 0
Name of FNGs:
WarmOrama:
Neck roll
Michael Phelps
5 burpees OYO
Copperhead squat – 12 IC
TTT- IC 12
BB- 12 IC, reverse
World's greatest stretch (history lesson on George Foreman's bday)
Down dog/calf stretch
cosack stretch
Tha Thang:
Each Pax mosey with cindy 3 light poles toward pullup bar:
1st stop – 10 Thrusters, 10 kb swings, 10 OH press, al gore for 6
2nd stop – 10 mountain climbers, 10 thrusters, 10 curls, cindy overhead for 6
3rd stop – 10 OH press,10 bent rows, 10 blockees, al gore for 6
4th stop – 10 curls, 10 MC, 10 KB swings
Leave cindy and mosey/karaoke/butt kicks/high knees to pullup bars
At pullup bars, get in group of 3:
each pax complete 30 pullups total,
rotate in group between SSH, plank, pullups
Indian run race back to cindys
carry to next light pole returning to circle
-10 thrusters, 10 KB swings, 10 rows
OH carry to next light pole
10MC, 10 OH press, 10 blockees
cindy on back walk to next light pole
10 V-ups
mosey 3 light poles with cindy
10 American Hammers – continue to 6 finishes
mosey back to circle
flutters with cindy elevated – 20 IC
cindy press to time
All pax heart rate in zone 3-4 (140bpm+) for 28 min. Puff maybe 150+
COT:
NOR, COR, pledge
Grateful for health and ability to come exercise and sharpen one another
Prayers for Spread's uncle -a Navy doctor in DC/VA now suddenly in hospice
prayers for Celah's recovery and wisdom for the team helping her
Pray for all pax not in attendance – wisdom in leading in all areas of life
announcement – lo-key Oyster roast 1/27 4pm Spread Eagles' place – poll on attendance coming soon