AO: ISLANDS
QiC: Miss Bliss
Date: 03/12/2024
Title: Catch Me If You Can Beatdown
Number of HIMs: 7
CPAP, Puff, Rapinoe, Turtle
Number of FNGs: 0
Name of FNGs:
WarmOrama:
In cadence (4 count):
20x SSH
10x Arm Cir. Forward
10x Arm Cir. Backward
15x TTT
10x Imp. Walkers
10x Don Q
Indigenous Trot – full parking lot lap (black top) and back to Cindys
* Stop at Pull Up Station for Five & Dime
Tha Thang:
Catch Me If You Can:
Pax completed rounds of 5 Cindy Exercises, 20 reps each. After round 1 was complete we played Catch Me If You Can – cones were set at the corners of the lot with an exercise at each cone (5 Merkins, 5 Big Boys, 5 Burpees); 1st man sprinted to cone 1 performed exercise, sprinted to cone 2 performed exercise, hollered for the next man, then sprinted to cone 3 performed exercise, and sprinted back to the group trying not to get caught. Each Pax gave pursuit once the previous Pax completed cone #2 exercise.
We completed 5 Rounds:
20x Overhead Press
20x Cindy Swings
20x Cindy Flutter
20x Bent Over Row
20x Cindy Squat
Rinse & Repeat
COT:
Return Cindys
Five & Dime passing the Pull Up Station
Mary:
20x 4 count Flutters in cadence
20x Reverse Crunches
20x American Hammer (2 count)
20x Shoulder Taps (2 count)
Announcements – Puff's neice is at the Children's Hospital continuing to recieve care.
Prayer – physical and mental strength, gratitude for the fellowship and encouragement of F3 brotherhood, healing for Puff's neice, call to serve as effective, competent, compassionate leaders in our homes, careers, and communities. Sparky and Chablis showed up at the end to encourage and congratulate the non-fartsackers.