AO: LAKE MAYER
QiC: Spread Eagle
Date: 02/21/2024
Title: Heart Rate Notifications
Number of HIMs: 6
Cornhole, DJ Scribbles, Puff, salad, Spread Eagle, Worm
Number of FNGs: 0
Name of FNGs:
WarmOrama:
SSH IC X 10
TTT IC X 10
Michael Phelps x 10 Seconds
Don Quixote IC X 10
Baby Birds IC X 5 EW
Hill Billys IC X 10
Burpees x 5
Tha Thang:
Alternate between mozy / sprint / lunge between poles, stopping en route for following activities. Focus on form, get all the reps. Switch between SSH or plank for 6:
1: 100 Squats / 10 Burpees
2: 90 Reverse Crunches / 10 Burpees
3: 80 Calf Raises / 10 Burpees
4: 70 LBC's / 10 Burpees
5: 60 Mountain Climbers HW / 20 Pull-Ups / 10 Burpees
6: 50 Spartan Burpees
7: 40 Groiners / 30 Merkins
1/4 mile sprint back to flag
Flag: 20 Jump Squats / 10 Burpees
20 seconds late finish
COT:
Count, Names, Pledge
Prayers for F3, all those struggling with illness or unspoken requests, us as husbands, fathers leaders, beacons of light to guide our kids.
GWIRK!