AO: ISLANDS
QiC: Rapinoe
Date: 04/11/2023
Title: Lt Dan
Number of HIMs: 13
CPAP, Flea, Ichiro, Joanna, Lady Chablis, No Fault Found, Puff, Red Ryder, Sparky, Turtle
Number of FNGs: 0
Name of FNGs:
WarmOrama:
SSH, Arm Circles, TTT in Cadence, Lunge Stretches, mosey to Cindy Stack
Tha Thang:
1st Round: Bolt 45’s
15 Squat to Cindy, 15 Monkey Humpers, 15 FROM Squats- Repeat 3 times- 135 Squat variations total
2nd around: Lt Dan
1 Squat, 4 Lunges (HC)- mosey to the island- 5 Merks- mosey back
2 Squats, 8 Lunges- mosey- 5 Merks- mosey
3 squats, 12 Lunges- mosey- 5 Merks- mosey
4 squats, 16 Lunges- mosey- 5 Merks- mosey
5 squats, 20 Lunges- mosey- 5 Merks- mosey
6 squats, 24 Lunges- mosey- 5 Merks- mosey
Repeat this pattern up to 10 squats and 40 lunges!
We gave the PAX the option of going to a soft count on Lunges at round 6 but they had to double the Merks if they chose that route.
Mary: Block Press Leg Raises- 30, and Block Press Sit-ups- 30
COT:
Pledge, Prayers for us to lead our families well, and be the light in our circles of influence.
The Skidder Anniversary coming up 4/22
Taco Ruck 4/22 at 10:30, Ruck and PT tomorrow at church, F3 CE is an official GoRuck Ruck Club now.