AO: COLOSSEUM
QiC: Sakrete
Date: 11/21/2022
Title: All the Neck Poles
Number of HIMs: 7
Bogey, Mr. Miyagi, Patches, Pergo, R-12, Tutti Frutti
Number of FNGs: 0
Name of FNGs:
WarmOrama:
Plank to discuss core principles and F3 mission statement
10 merkins on Q
LBAC forward and reverse to discuss plan for morning. YHC had workout planned out but my M decided last night while we were in Columbia, SC that we should go see the lights at the zoo (that we’ve seen 737482 times. Rolled back into driveway at 1030 and didn’t have time to write out the weinke. Used some janky sidewalk chalk on the asphalt. Didn’t work very well so wanted to give a run down. However lack of proper planning on my part does not constitute a problem on your part.
15 TTT IC
Flamingo stretch- one leg behind one leg planted- FLIP
Tha Thang:
At the flag 20 each of curls/tri cep extensions/chest press
Each time you pass the flag same exercises are done. Advance to neck pole on left. 45 calf raises. Past the flag to neck pole on right 40 LBC. Past flag to second pole on left. 35 squats. Repeat same pattern until time is called.
Exercises at pole were as follows
Poles on left side.
1st 45 calf raises
2nd 35 squats
3rd 25 Bobby Hurley
4th 15 Bonnie Blair’s
5th 5 burpees
Poles on right side
1st 40 LBC
2nd 30 Flutter kicks IC
3rd 20 WW1 sit-ups
4th Plank- one set of failure
Each PAX also had a goal of 100 burpees.
0545 stow blocks and meet back at flag. If 100 burpees were not achieved- 10 burpees OYO
COT:
Need4Speed December 3rd
Prayers for YHC M with additional views after mammo gram (everything checked out OK)
Prayers for YHC 2.0 getting teeth pulled this AM (went great)
Prayers for congregation of Baptist Church on Ebenezer in Effingham
Prayers for Patches Aunt with breast cancer