AO: ISLANDS
QiC: Sparky
Date: 02/29/2024
Title: Leg Day
Number of HIMs: 8
Cardone, Miss Bliss, No Fault Found, Rapinoe, Shingles, Turtle
Number of FNGs: 8
Name of FNGs: 0
WarmOrama:
20 SHH
10 TTT
Runners Stretch into pigeon Right/Left Leg
Right over left/left over right leg stretch
Left and right elbow behind the head stretch
Tha Thang:
I set up four cones in a circle 10 to 15 yards apart with another cone 20 yards behind each of those cones. The four front cones had an exercise on them. I had the PAX split up into 4 groups and each group started at picked a cone to start at ,so we were not all crowded around one cone. The PAX done the exercise listed on the cone back pedaled back to the back cone and lunged back to the front cone. Once they got back to the front cone they struck out on a murder bunny to the next cone. They done the next exercise listed on the cone back pedaled to the back cone and lunged back to the front cone. The PAX repeated this for all four cones for as many rounds as they could while listening to an 80s rock play list.
Cone 1 15 squats
Cone 2 25 leg raises a.k.a heels to heaven
Cone 3 15 thrusters
Cone 4 25 LBCs or as I call them sometimes LCBs😂
Cheddar Biscuit guest Qed Tuesday at our AO and brought this format and done upper body, so I felt like I needed to balance everything out with a leg day!!🥵😆😬
COT:
Count-O-Rama
Name-O-Rama
Announcements:
March GORUCK events
Bogeys 16 mile ruck journey downtown
Pledge
Prayer:
Puff’s niece flying to Houston, TX for her medical issues
Teens and mental health