AO: LAKE MAYER
QiC: Skinny Dip
Date: 06/08/2022
Title: Into the Danger zone
Number of HIMs: 14
Flo, Focker, Hoochie, Joanna, Kirby, salad, Skinny Dip, Spread Eagle, The Situation, Tiny Tim
Number of FNGs: 1
Name of FNGs: Che Che
WarmOrama:
10 ea Leg Finkles followed by Into the Danger Zone (3:38 SSH with Squats on Dangerzone)
Tha Thang:
Mosey on down to the picnic tables. KB instructions on safety and proper swing form (2 handed swing)
5 pop and chops
5 hike passes
5 dead drop pass
6 practice swings
3 goblet squats into hip stretch
Musical Dora
Four groups of three and one group of two.
First song: Back in Black by AC/DC
one man KB swings
One man runs (set up markers about 30 meters away from exercise area)
One man jump ropes (active recovery)
The man who was running now jump ropes, the jump roper swings, the kb swinger runs
Second song: Beat it by MJ
One man with KB does thrusters
One man runs
One man jumps rope
Finished up to mosey back to Start point (SP). At SP planks while listening to Thunderstruck by AC/DC. On Thunderstruck did 2x burpees and plank for one minute.
Finished with one set of 8 x Flutter Kicks, held feet six inches off the ground then into second set of 10x Flutter kicks and closed with 25x LBC
COT:
Welcomed FNG and named him CHE CHE.
Launch of Islands AO 18 Jun 2022.
Romans 15:13
Focker closed out with prayer.