AO: LAKE MAYER
QiC: Kirby
Date: 04/15/2024
Title: Laid up on 17 and 18
Number of HIMs: 8
CPAP, Fargo, Fauci, Hot Pocket, Pee Boots, Skinny Dip, Worm
Number of FNGs: 0
Name of FNGs:
WarmOrama:
neck roll – F3 disclaimer
SSH- 15 IC
worlds greatest stretch
4 count squat – 10 IC
AV – 12 IC
Tha Thang:
18 "hole" course – each stop 5 reps, 10 reps, 15 reps
2 pax carry cindy and perform cindy reps then rotate
Front 9 – each light pole a "hole"
cindy exercises-curls, OH press, KB swings
1-burpees, MC, squats
2-box jumps,big boys, merkins
3- burpees, MC, squats
4-jungle boys, big boys, merkins
5-SSH, lunges, monkey humpers
6-jungle boys, big boys, merkins
7- burpees, MC, squats
8-box jumps,big boys, merkins
9-burpees, MC, squats
The turn – 20 Mike Tyson pushups (circle)
Back 9 – each light pole a "hole"
-cindy exercises-blockees, thrusters, dips
10-carolina dry docks, prisoners' squats, seal jacks
11-X jumps, spartan burpees, freddie merkins
12-carolina dry docks, prisoners' squats, seal jacks
13-frog jumps, LBC, shoulder taps
14- SSH, reverse lunges, monkey humpers
14-frog jumps, LBC, shoulder taps
15-carolina dry docks, prisoners' squats, seal jacks
16- X jumps, spartan burpees, freddie merkins
Jailbreak to the flag for time
COT:
COR, NOR, pledge, Kirby playlist needs updating
Prayer- grateful for the beautiful morning, pax that showed for fitness and fellowship, bring pax not with us back, pray for recovery for Cellah and Spread's father in law. Pray for wisdom and guidance this week to lead well in our families and workplaces.