AO: POOLER
QiC: Sweet -n -low
Date: 05/17/2024
Title: 05/10/14
Number of HIMs: 8
9.5, Backfire, Betty Crocker, Bluegill, DQ, Honker, Periwinkle, Sweet -n -low
Number of FNGs: 0
Name of FNGs:
WarmOrama:
Plank / Disclaimer
Runners stretch
Mikey Phelps
TTTs
Groiners
SSH’s / 21s / 10 burpees
Flyover 5 burpees
Mosey a lap and pick up our Cindy dates
Tha Thang:
Warm up starts with 10 burpees, ends with 10 pull ups
· Mosey to pick up Cindys
· 10 reps per exercise, 3 laps of circuit
5 pull-ups at end of each lap
All pax lead and followed
We sweated profusely and we were better for it.
1. Burpees
2. Jump Squats
3. WW2’s
4. Curls (4 count)
5. OHPs
6. Merkins
7. Lunges (2 count)
8. Emmys
9. Dips
10. Run a Lap
·
COT:
Spartan and Murph trainings on Wednesdays
9.5 great running
Backfire – death and burial of sister-in-law
BC – 350 burpees this am
Bluegill – way to step up and lead
Brady Bunch – you were so fast that we could not even see you this am
DQ – thanks for pushing me
Honker – we think he did 1,000 burpees in EC but he can’t count that high and he ran out of chalk
Periwinkle – the ultimate insult is when you run a 5k because I didn’t push you hard enough
SnL – thank you God for giving me the physical ability to work out daily. And a special thanks to F3 for the teamwork and drive to do hard things.
Iron sharpens iron.