AO: LAKE MAYER
QiC: Kirby
Date: 07/26/2023
Title: Over 40 Workout
Number of HIMs: 5
Amnesia, diapers, Hot Pocket, Worm
Number of FNGs: 0
Name of FNGs:
WarmOrama:
neck roll – "today in history" – Sandra Bullock was born, Post Office started (could have been yesterdays history)
AV-IC 10
4 count squat – IC 10
AC, then reverse- IC 10
Flamingo stretch each leg
runners stretch
Caitlyn Jenner
Plank
Down dog/hamstring stretch
Tha Thang:
Pax paired up with 1 cindy per couple- Hot Pocket with the speaker!
Mosey to light pole for work
1st stop
-20 curls while other pax does skaters/curtsies, then swap
2nd stop
-20 dips while other pax does prisoner squats, then swap
3rd stop
-20 durkins (feet on cindy) while other pax does monkey humpers, then swap
4th stop
-10 up/downs hands on cindy while other pax does mountain climbers
leave cindys and mosey toward pullup bars
-caraoke between light poles
-backpedal for a spell
-high knees, butt kicks to pullup bars
At pullup bars did rounds of the following individually:
5 pullups
10 freddy merks
10 plank jacks
15 SSH
Run to pine tree and back
Most did 4ish rounds
Then indian run back to cindys
-recover with Al Gore, then mosey back and repeat 1-3 light pole stops in reverse back to circle
COT:
COR, NOR,
Announcements:
-Forsyth ruck event Sasquatch on Sat 6am
-Pledge
-Prayer for Hoochee's family, Kirby's dad Mike heart cath this Friday, freedom and fellowship we share. Pray for the pax not with us today and bring those who need it to us.