AO: LAKE MAYER
QiC: Flo
Date: 09/06/2023
Title: Pre IPC “Day Off”
Number of HIMs: 12
Captain Cheese, diapers, Fauci, Hot Pocket, Joanna, Kirby, Puff, Spread Eagle, Tiny Tim, Waterboy, Worm
Number of FNGs: 0
Name of FNGs:
WarmOrama:
SSH
Imperial walkers
Arm circles
Flamingos
Toe touch/hamstring stretch
Worlds greatest stretch
Pigeon stretch
Downward dog
Dive bomber into cobra
Tha Thang:
Mosey to the pull up bars, stopping at every other light pole to do an Ab stack workout. Exercises were:
10 BBS
15 laying leg raises
20 Freddy mercs(easy way)
25 LBC’s
At the pull up bars, partner up for a Dora. Exercises were:
50 pull ups
100 merkins
150 squats
Worked our way back to the flag with an exercise, walk a pole, sprint a pole, mosey a pole. Exercises were:
Walking lunges
Plank
X factors
Mary
20 flutters IC
20 backscratchers IC
15 mountain climbers IC
High plank
Low plank
Superman’s
COT:
COR
NOR
Pledge
Prayers for Tiny’s coworker(I think?) and their battle with cancer, Puff’s niece Selah and her health issues, for us to never take our health and the health of our families for granted.
Sign up for Grow Ruck!! It’s more than a workout. Yes it will be hard, but we do hard things every day of our lives. Like Hot Pocket said, just sign up and don’t think about it.