AO: POOLER
QiC: Betty Crocker
Date: 06/30/2023
Title: Protect your 6
Number of HIMs: 8
Betty Crocker, DQ, Flat Tire, Litter Box, Norm, Push Pop, Radar, TestTube
Number of FNGs: 0
Name of FNGs:
WarmOrama:
Plank with a disclaimer. YHC hurt the lower back earlier this week (at this age, I just need to avoid deadlifts), but still wanted to Q today, so choose a workout with exercises that I knew would be okay for my back. Was prepared to modify as necessary.
Runners stretch and pigeon each side
Golfers stretch
Dive Bombers
Mosey to the backlot
Tha Thang:
Phase 1:
9 cinder blocks were already set up at every main parking lot line and every pavement line between parking lanes. The PAX lined up along the first line and would hold plank while sliding the block from the PAX at one end all the way to the PAX at the other end. Bear crawl as a group to the next block, rinse and repeat. There were nine lines/ blocks, resulting in us bear crawling the full length of the parking lot and holding plank for a good bit.
Phase 2:
Circle around the pull-up bars.
3 pullups EMOM
Do the following exercise for the remainder of the minute. Change exercise each minute.
Merkins
Reverse Deep Lunges (start standing on your block, lunge backwards to get a deep hip bend during the lunge) – alternate sides every few reps
Curls
Tricep Extensions
Deep Squats with Cindy
OHP
Run to the end of the parking lot and back.
Got through 3 rounds of that.
Mosey back to the flag.
COT:
Count, names, AAR, announcements, pledge, prayer
Sasquatch July 29
Prayers for Blue Screen with a broken foot
Prayers for injuries amongst the PAX
Prayers for a clean MRI for Litter Box's knee today
Thanks for the opportunity to lead. My next Q at the OG is 7/17.
