AO: ISLANDS
QiC: Joanna
Date: 11/29/2022
Title: First Travel of the AO
Number of HIMs: 14
CPAP, Flea, Lady Chablis, No Fault Found, Puff, Rapinoe, Sparky, Turtle, Woody
Number of FNGs: 1
Name of FNGs: grunpy
WarmOrama:
SSH
TTT
Spread Eagle birdies
Tha Thang:
Partner up for catch me if you can around field and parking lot, Bonnie Blairs
Grab one Cindy per team and mosey to Kroger Parking lot to the high curbs
3 Rounds:
A: Step ups (20 hard way)
B: curls AMRAP
A: step ups (20 hard way)
b: triceps extensions AMRAP
A: Step ups (20 hard way)
B: OHP
3 rounds:
A: box jumps AMRAP
B: Merkins
A: box jumps AMRAP
B: Incline Merkins
A: box jumps AMRAP
B: Derkins
3 Rounds:
A: Lunges with one leg on high curb (10 each leg)
B: curls
A: Lunges with one leg on high curb (10 each leg)
B; tri's
A:Lunges with one leg on high curb (10 each leg)
B: OHP
Mosey back to church
Suicide Abs across parking lot
Stop 1: 20 LBC
Stop 2: Flutters
Stop 3: Plank Jack
Do as many rounds as you can until Q stops it
Last 2 minutes did side planks and low plank
COT:
Encouraged all PAX to start chattering more on channel to help keep on numbers high. Start EHing more.
Bridge ruck and run Saturday
Challenged group to fill Q sheet by Thursday
prayer