AO: LAKE MAYER
QiC: Skinny Dip
Date: 07/14/2022
Title: Painstorm for Die Hards! 34 yr anniversary of Die Hard
Number of HIMs: 13
Beaver, Blart, DJ Scribbles, Hoochie, Petrino, salad, Skinny Dip, Tampax, Tiny Tim
Number of FNGs: 0
Name of FNGs:
WarmOrama:
34x IC SSH
2 L and 2 R Hip mobility exercise with duck walks
Tha Thang:
Partner up and grab a KB (10 KBs of various weights from 15 LB to 24 KG) or Cindy
Turkish Get Up (TGU) instruction (practice with light KB or no KB)
Demonstration by Q. Practice.
5 L / 5 R TGU
Track workout. Partners mosey with KB or Cindy. Suitcase or briefcase to first cone (100m). 34 mericans. Grab kb/cindy mosey to next cone (100m). 34 LBC. Grab KB/Cindy mosey to next cone (100m). broad jumps 30m then jog to SP (100m). KBs and Cindy's left at last cone.
Bear Crawl 100m. 34 mericans. Jog to next cone. 34 LBC. Jog to next cone. Grab KBs/Cindy's and mosey to SP (100m). 34 KB swings.
Progressive speed work. 70 percent to 100m. Pick it up to 200m. Pick it up to 300m. AYG (all out effort) to 400m.
Catch breath and circle up around Flag.
Finished out with Sally Up Squats (3min 25 secs)
Hallow Hold for 20 secs. Stretch it out.
COT:
Announcements about Beach ruck on 16 July at Tybee. Trophy house party on 16 July and convergence for Landings on 20 August.
Pledge, prayers for the group and thankfulness for getting together to share in the fun!