AO: LANDINGS
QiC: Bigsby
Date: 07/30/2024
Title: The Southeast News Leader
Number of HIMs: 12
Bigsby, Fauci, Gold Bond, KIA, Manscape, Mr. 305, Myrtle, Oxy, Ramrod, Soccer Moms, Tooth Fairy
Number of FNGs: 1
Name of FNGs: Ernie
WarmOrama:
SSH x 10
TTT x 10
Arm Circes (F/B)
Flamingos (R/L)
4 count squats x 5
Leg Kicks
Merkins x 10
400 meter lap
Tha Thang:
10 reps of the following:
1. Merkins
2. Squats with Cindy
3. BB Sit-Ups
4. K.B. Swings
5. Freddie Mercs
6. Thrusters
Run approximately 150 yards to pull-up bars. Perform 5 pull-ups run back.
Increased rep counts by increments of 2 (12, 14, 16, 18, 20) then decreased by 2 (18, 16, 14, 12, 10). In between sets Pax ran to pull-up bars and performed 5 pull-ups each time.
Most completed 7 or 8 sets.
COT:
Thank you to our lady friends for showing up this morning to walk the track and give us a little extra push.
1. Announcements,
2. Pledge.
3. Prayers