AO: ISLANDS
QiC: Sparky
Date: 04/20/2023
Title: Spark's Sprinting Smoke Session
Number of HIMs: 10
Cardone, Lady Chablis, No Fault Found, Rapinoe, Red Ryder, Sweetheart, Turtle
Number of FNGs: 0
Name of FNGs:
WarmOrama:
15 SSH
15 TTT
15 back and front arm circles
Right over left/ left over right leg stretch
Runner's stretch left and right leg
Tha Thang:
Set 1
15 Squats
Sprint
15 Merkins
Sprint
X2
Set 2
15 curls
Sprint
15 Lunges
Sprint
X2
Set 3
15 overhead presses
Sprint
15 dimond/heart to heart Merkins
Sprint
X2
Set 4
15 thrusters
Sprint
15 SSH
Sprint
X2
Set 5
15 Incline Merkins
Sprint
15 jump Squats
Sprint
X2
Set 6
15 decline Merkins
Sprint
15 monkey jumpers
Sprint
***BONUS ROUND***
If you were so lucky as to finish and time allows:
Set 7
15 Burpees
Sprint
15 plank Jack's
Sprint
● Sprints were @ 65 yrds
All the PAX worked hard and done an awesome job! Some even made it into the bonus round. Great work PAX!!!
COT:
PAX countdown
PAX nameOroma
Announcements:
Landings 1yr 4/22/23 630am to 730am and then we break bread and on to the
Islands Taco Ruck 4/22/23 10 am