AO: LAKE MAYER
QiC: Kirby
Date: 10/18/2023
Title: Ono! Half Cindy- all goofballs
Number of HIMs: 6
Hot Pocket, Joanna, Spread Eagle, Waterboy, Worm
Number of FNGs: 0
Name of FNGs:
WarmOrama:
SSH-15 IC
Neck roll
4 count squat- 10 IC
AV – 10 IC
Hillbilly- 10 IC
TTT – 10 IC
Baby Birds – 10 IC
RR- 10 IC
Worlds greatest stretch – left, then right
Down dog- calf stretch
Cobra – ab stretch
Tha Thang:
Mosey with 1 cindy per 2 pax- partner workout
Stop at every other Light pole-
25 curls while partner does skaters, then swap
25 Dips while partner does prisoner squats, then swap
25 Durkins long way while partner does monkey humpers, then swap
10 Up down on block while partner does- mountain climbers
Leave cindy -Mosey to pull-up bars
karaoke, high knees, butt kicks, backpedal on the way
At pullup bars did 4 rounds:
5 pull-ups
10 heels to heaven
10 plank jacks
15 "goofballs"
Run to light pole
2 x Indian run race back to cindys – last man to cross at cindy’s wins
then reverse order of cindy partner rounds all the way back to circle
hamstring and ab stretch with 1 min left to time
COT:
COR, NOR, Pledge,
Prayer for healing of Celah and Alan Manning, Puff's kids, Diapers, Skinny Dip.
Pray for all the fartsacking pax-that they will get motivated to join us because we all need the accountability. Pray for wisdom, guidance, and thankful for a beautiful today