AO: LAKE MAYER
QiC: Flo
Date: 08/13/2022
Title: Not hotter than a hoochie coochie
Number of HIMs: 3
Captain Cheese, Cardone
Number of FNGs: 0
Name of FNGs:
WarmOrama:
SSH
TTT
Arm circles
Tin mans
Chinooks
Hillbillies
Tha Thang:
Mosey to the pull up bars
Stopped at every light pole to perform 20 reps of these exercises. Alternated between a merkin variation and an ab exercise.
Merkins
BBS
Diamond merkins
Heels to heaven
Wide merkins
Freddy mercs
Ranger merkins
American hammers
Deion merkins
Peter Parkers
Spider merkins
Gas pumpers(reverse crunches)
At the pull up bars we did a set of 11’s with pull ups and jump squats(it sucked)
Moseyed to the picnic table at the turn and did 2 sets of 20 step ups(the hard way) and dips
Moseyed back to the pull up bars for another set of 11’s. This time was a dead hang with knee raises and lunges(the hard way)
Fartleked back to the flag. Alternated a jog and fast pace run at each pole.
Mary
20 box cutters IC
20 LBC’s IC
20 backscratchers IC
COT:
CAR
NAR
Pledge
Prayers for a fun and safe weekend, for a successful launch of the Jesup AO, and praises for our freedoms, our health, and our families.