AO: LAKE MAYER
QiC: Spread Eagle
Date: 03/26/2025
Title: Pop yo' cyst like this
Number of HIMs: 6
diapers, Flo, Hoochie, Kirby, Spread Eagle, Worm
Number of FNGs: 0
Name of FNGs:
WarmOrama:
Flamingo EL X 10 Seconds
Standing Hamstring Stretches EL
3 Burpees
SSH IC X 10
3 Burpees
Don Quixote IC X 10
3 Burpees
R over L / L over R Arm Stretches
3 Burpees
Baby Birds IC X 8 EW
3 Burpees
Mozy ~300 Yards
Tha Thang:
Circle Rotation Workout, 4 Rounds. One PAX is timer, remainder rotate through stations completing AMRAP.
Timer Round 1: Bear Crawl Around PAX Circle
2: Lunge Walk
3: Rifle Carry
4: Farmer Carry
Stations (AMRAP):
1: V-Ups
2: Mike Tyson Merkins
3: Flutters with Cindy Press
4: Thrusters
5: Spartan Burpees
All PAX then complete one round around circle of burpee broad jumps. gross.
MARY:
20 LBCS 3 CT IC
12 BBS OYO
10 Meniscus Focused Flutters IC
10 X Heels to Heaven
COT:
Count, Names, Pledge
Prayers for all those unspoken requests, this day and creation. F3 and us as leaders, husbands, fathers.
GWIRK!