AO: ISLANDS
QiC: Joanna
Date: 02/21/2023
Title: Keep Heart Rate Up
Number of HIMs: 9
CPAP, Flea, Lady Chablis, No Fault Found, Rapinoe, Sparky, Turtle
Number of FNGs: 1
Name of FNGs: Cheese Steak
WarmOrama:
Arm Circles, Raise the Roof, 4 count squat, TTT Mosey long way to Cindy
Tha Thang:
5 minutes of suicides
Count from 7 down to 1 rep
Round 1:
Parking 1 Thrusters
Middle parking 3 burpees (hit every time you pass)
Parking 3 Merkins
Count 5 to 1 rep
Round 2:
Parking 1 5 curls 5 triceps extension
middle parking 1 burpee
parking 3 5 Jump squats
Put Cindy away and did 3 rounds:
30-LBC
25- Leg raises from full up bars
20- American hammers HW
COT:
Count, name, pledge, prayer
Shot out to our 4 Island boys doing the beach ruck Saturday.