AO: ISLANDS
QiC: Rapinoe
Date: 01/24/2023
Title: Rounding the Bases with Cindy
Number of HIMs: 9
Armstrong, Cardone, Flea, Ichiro, Khaki, No Fault Found, Sparky, Turtle
Number of FNGs: 0
Name of FNGs:
WarmOrama:
SSH, IW, TTT, Raise the Roofs, Arm Circles all IC.
Mosey to the Cindy stack, pickup your Cindy, and back to the first cone.
Tha Thang:
Stacking workout with your Cindy!
Home Plate: Hand Release Merkins (good form)
100m Rifle Carry
1st Base: 4-Counter Flutters (Cindy overhead)
100m Zercher Carry
2nd Base: Cindy Squats
100m Rifle Carry
3rd Base: Single Arm Cindy Rows (each side)
100m Zercher Carry
We started with 5 reps per movement and raised it 5 per round. Keep going until Cindy’s curfew! Return her home before joining the COT!
COT:
COR, NOR, Pledge
Announcements: Speed4Need calendar on slack. Upcoming AO anniversary- Pancakes and Push-ups, Mens Book Study at FBCI if interested. Prayer for Fartsackers conviction, and for those that put in the work this morning to lead well in their homes, workplaces, and communities!