AO: REGION
QiC: Scope
Date: 03/16/2023
Title: Delayed gratification
Number of HIMs: 4
Low Tide, Papa Doc, Trophy
Number of FNGs: 0
Name of FNGs:
WarmOrama:
Started with imperial walkers- 15 IC
right/left groin stretch
Wide leg-middle stretch
Butterfly
Trunk twist
Arm circles
Grab the ole girl and back on the flag.
Tha Thang:
Form a line facing field 2 with your Cindy.
Doing a 4 square with the cindy spot being point one, point nearest field two on the same side of the parking lot being #2, point nearest field 2 on other side of parking lot #3, point nearest flag but opposite side of Cindy being point #4.
Each spot has an exercise…
#1- curls
#2- Meeks
#3- big boys
#4- squats
Always running between each point. PAX were concerned this was a not so sneaky running Q… but that is the delayed part.
Round 1
1 rep per station
Round 2
2 reps per station
Pause for 20 X curls, OHP, Squats holding your Cindy.
Round 3
3 reps per station
Round 4
4reps per station
Pause to get 40 X curls, OHP, squats with Cindy.
Round 5/6
5 reps and 6 reps per station
Pause for 60 X curls, OHP, squats with Cindy
Round 7/8
7 and 8 reps per station.
Put the ole girl up and head to the soft concrete for the other lady in our life, Mary.
16-peeing dogs
16-gaspumpers
16- 2 count penguins
16- heels to heaven
16-double D’s
16- flutter kicks
And there were 2 other exercises at 16 reps that are escaping me.
COT:
Prayers for tide baseball traveling this week.
Prayers to live relationally with the lord.
Prayers to live in the conviction that Christ has done all you require in the person and work of Jesus.