AO: ISLANDS
QiC: Miss Bliss
Date: 05/09/2024
Title: Bear Crawls & Murder Bunnies Beatdown
Number of HIMs: 9
Amazon, Cardone, Finkle, Flea, Joanna, Rapinoe, Sparky, Turtle
Number of FNGs: 0
Name of FNGs:
WarmOrama:
20x SSH
15x TTT
10x Arm Cir >
10x Arm Cir <
10x Don Q
Runner's Stretch
Mosey to Cindys, stop at Pull-Up Station for 5 & Dime
Tha Thang:
Part 1 – AMRAP 20 Min.
Cones were set up 30 yards apart, Pax worked a series of movements back and forth between the cones stopping at each end to perform an exercise.
Murder Bunny from cone to cone / 10 Merkins
Bear Crawl from cone to cone / 20 Big Boys
Lunge Walk from cone to cone / 30 Cindy Squats
Part 2 – Cindy Work AMRAP 20Min.
20x Overhead Press
20x Cindy Swings
20x 4 Count Cindy Flutters
20x Bent Over Row
100 yard dash
Rinse & Repeat
Return Cindys stop at Pull-Up Station for a 5 & Dime
Back to COT for Mary – lots of LBCs
COT:
Pledge and prayer of gratitude for fellowship of F3 and for physical, mental, and morale strength to be leaders in our communities and in our homes. Continued prayer for Puff's niece.