AO: LAKE MAYER
QiC: Kirby
Date: 08/09/2023
Title: Ode to Skinny Dip
Number of HIMs: 8
Beaver, Flo, Hot Pocket, Puff, Spread Eagle, Waterboy
Number of FNGs: 1
Name of FNGs: spaghetti o's- JAX AO
WarmOrama:
Neck rolls
copperhead squats – 10 IC
worlds greatest stretch
down dog-calf stretch
cobra
baby birds – 10 IC, reverse
morroccan night clubs -10 IC
flamingo – each leg OYO
Tha Thang:
Skinny Dip modified workout- I didn't take as long explaining and demonstrating…
Welcome Spagetti Os from Jax AO
Buy in:
25 lunges easy way
25 spartan burpees
25 broad jumps
AMRAP:
5 rounds
5 leg through merkins
10 kettlebell swings with cindy lou
20 air squats
run to circle lot and do 5 SSH, return to flag
5 rounds
5 lhand release merkins
10 curls with cindy lou
20 reverse lunges
run to circle lot and do 5 SSH, return to flag
5 minutes of Mary:
Plank
Side plank
other side plank
low plank, high plank, low plank,recover
25 flutters IC
10 back scratchers IC
10 X factor OYO hard way
10 American hammers IC
COT:
COR, NOR, Pledge
Prayed for the health and ability to workout freely in God's creation. Prayed for the family killed by the tree in the road last night on LaRoche Ave. Prayed for @hoochee's family and all the kids starting school this week (and teachers/coaches/admin).
Asked for wisdom to lead our families, serve others, and grateful for all the gifts we are given.