AO: ISLANDS
QiC: Joanna
Date: 09/19/2023
Title: A little bit of everything
Number of HIMs: 10
Captain Cheese, CPAP, Flea, Miss Bliss, Rapinoe, Red Ryder, Splinter, Turtle
Number of FNGs: 0
Name of FNGs:
WarmOrama:
AC, RTR, TTT, 4 count Merkins, something, Indian run
Tha Thang:
Partner Mini-Murph
50 Pull ups, 100 Merkins, 150 Squats, each partner does 5, 10, 15 reps of each movement for a total of 10 sets
Partner 1: 5-10-15 on the Murph
Partner 2: bear crawl 15 yards and back
Plank until partner 1 or 2 finishes
Catch me if you can around parking lot with partner.
partner 1: run
partner 2: 2 burpees and catch em
5 Rounds for each partner
Parter 1: 10- Prisoner squats
Parter 2: Spartan Burpees until partner 1 finishes
3 rounds for each partner
partner 1: 40 SSH
partner 2: wall sit until partner 1 finishes
Mary:
2 rounds:
50 crunches
1 minute Freddie mercury
20 reverse crunches
20 second right side plank
20 second left side plank
30 second low plank
COT:
sign up for grow ruck. It is now a 2 for 1. Ruck and hang with the pirates on Tybee
Ironpax Thursday at 5am
Rapinoe handed out F3 stickers for all Pax and F3 cards to invite new men that need this group and some of the PAX who have been MIA.
Pledge and prayer.