AO: LAKE MAYER
QiC: Skinny Dip
Date: 07/19/2022
Title: 22s to the moon
Number of HIMs: 14
Blart, Hoochie, Kirby, Skinny Dip, Skye, Tampax, The Situation, Tiny Tim, Waterboy
Number of FNGs: 0
Name of FNGs:
WarmOrama:
Trivia: On this day 53 years ago in US History…Kirby with the correct answer. Man landed on the moon. As a result .25 mile taken off workout in the beginning.
30 secs of each High Knees, knee pulls, butt kicks, standing pigeon stretch, lateral lunges, and toe taps. Seven burpees for Huevos from F3 Alliance being late.
Tha Thang:
22s: dumbells and KBs of various weights.
.25 mile run at a fast pace (no mosey)
20 jump squats 2 renegade rows (merican and then row with dumbell or kb or no weight all based on you and your abilities)
18 jump squats 4 renegade rows
16 jump squats 6 renegade rows
14 jump squats 8 renegade rows
12 jump squats 10 renegade rows
10 jump squats 12 renegade rows
8 jump squats 14 renegade rows
6 jump squats 16 renegade rows
4 jump squats 18 renegade rows
2 jump squats 20 renegade rows
.50 miles around track…no mosey. As fast as you can.
Moved to suicides area. Two teams of 7 HIMS
150 yard sprints. 25 yard down and back.
One man starts with 5 L/ 5 R Bonnie Blairs
Sprints down to 25 yard line, sprints back. Picks up 50lb sandbag, runs down and back, drops sand bag, sprints back to 25 yard line and back. Next man up with Bonnie Blairs. While everyone waiting their turn they are in plank position.
Throughout workout lots of encouragement and Metallica playing in the background.
Next time will get after the full workout on a Saturday.
Workout would have been 3 rounds of running sprints for 1.5 miles (.50 miles between the 22s) with jump squats, renegade rows, Bonnie Blairs and mericans.
COT:
Announcements: 20 August convergence at Landings
Ruck matching between AOs (Landings, to Lake Mayer, to Hull Park to Islands….October)…Need to start integrating a weekly ruck to prepare for the AO to AO ruck…
Be thankful, be loving to spouse, friends, family, never go to bed angry, say your sorry, thank our lord for giving us grace and gratitude. Look out for one another and reach out to other HIMs who haven't been around in awhile. Depression can get the best of us all.
31 July is last day to complete Murph for those who haven't done it. Looking at landings on a Saturday to complete for anyone interested.