AO: LAKE MAYER
QiC: Skinny Dip
Date: 10/12/2022
Title: Bodyweight and runnin!
Number of HIMs: 9
Flo, Focker, Joanna, Kirby, Puff, Skinny Dip, Spread Eagle, Tiny Tim, Waterboy
Number of FNGs: 0
Name of FNGs:
WarmOrama:
25x SSH
Head down to your knees rotations
The skinny (hip mobility and instep stretch)
Mosey over to the church
Tha Thang:
Overview of the events followed by
10 min:
5x reverse burpees (roll onto back, get up and jump)
10L/10R lateral lunges
3x Navy SEAL burpees (one push, one leg cross in toward opposite arm, one push up, the other leg cross in toward opposite arm)
Mini leg blasters-
10x squats
5L/5R lunges
5L/5R Bonnie Blairs
5x Jump squats
Repeato until 10 min up
Move to 60 yd gassers – first 20 yd 50 percent then accelerate sprint 20 yds then decelerate last 20 yds.
Completed down and back 5 times. Break and walk to power hops section.
Move over to power hops (broad jumps) – 15 yds power hop down and back, then break 20 seconds. Now power hop one leg to first cone, then switch to next leg. Down and back. Break 30 secs.
Power hops down and back, Break, one legged power hops and back. Break walk over to 150 yd sprint section
Sprint 25 yds down and back six times for 150 yds. Completed four rounds.
Mosey back to the flag. Finish off with Flutter kicks 25x four count.
COT:
Announcements- 21 October oyster roast at Spreads Isle of Hope new place. MTF (more to follow)
Name, count and pledge.
Psalm 94:14. Let God worry about the ones who may judge you. Focus on you and what you provide to our lord.
Thanks to this group of men. I watch daily the interactions between all. Great group of leaders. So thankful for this group since I started on 1 June 2022!