AO: POOLER
QiC: Balut
Date: 03/14/2025
Title: Cool Down Q
Number of HIMs: 12
Alice, Backfire, Balut, Betty Crocker, Bogey, Brady Bunch, Flat Tire, Octagon, Periwinkle, Snuggie, Swabbie, Sweet -n -low
Number of FNGs: 0
Name of FNGs:
WarmOrama:
.25 Mile Mosey To 4 station, 3rd station, 2nd station 1st station, picked up cindy and placed them on station 2 and 3. Total Cindys 6 At Each Station. Mosey to Circle Up Near Cindy Entrance:
In Cadence Warm Up
Side-Straddle Hops 20
Merkins 20
Mountain Climbers 10
Little Baby Crunches 15
Tha Thang:
One Group Of Six Started At Station 1.
Second Group Of Six Started At Station 4.
Total Completed Rinse & Repeat #2
Station 1: Upper Body Strength
Merkins 20 reps
Carolina Dry Docks 20 Reps
Bicep Curls 25 Reps
Overhead Presses 15 reps.
Station 2: Lower Body Strength
• Lunges 10 Reps EL
• Calf Raises 25 reps
• Cinder Block Deadlifts 30 Reps
Station 3: Cardio and Agility
Burpees 15 reps
High Knees 30 sec
Butt Kickers 30 sec
Suicides 3 Rounds
Station 4: Core Work
Plank 1 min
American Hammers 20 reps per side
Flutter Kicks 30 sec
LBCs 20 reps
COT:
Sweet and Low led us in prayer, lifting up his daughter for strength, guidance, and well-being. We also prayed for Miles, asking for protection over his health and family. And we didn’t stop there, we covered each and every one of us in prayer, that we continue to support one another, grow together, and stay strong in our purpose. I think i am missing somthing here. Afterward, Snuggie closed us out with a solid post-beatdown message (As Sweet N Low Called It), giving us that extra push to keep accelerating in all areas of life. And, of course, big thanks to BC for keeping us fueled with some much-needed coffee. Thank you periwinkle for being the best winkle. Let’s take what we built this morning and carry it forward. Keep showing up, keep sharpening each other, and keep leading with impact. Aye! #F3CoastalEmpire #ShieldLock #IronSharpensIron