AO: THE FOUNDRY
QiC: Backstreet
Date: 12/15/2023
Title: Circle Up
Number of HIMs: 3
Falcon9, Tin Cup
Number of FNGs: 0
Name of FNGs:
WarmOrama:
20 SSH, 15 Imperial Walkers, plank & stretch. Fetch Cindy.
Tha Thang:
Draw a large circle with chalk, have each Pax get a Cindy. Pax space out around the circle, and make chalk marks for a workout space. Pax are given cards, with alternating aerobic (A) and strength (S) exercises, 4 exercises to a card. One spot is designated as the timer. Pax rotate around the circle, acting in turn as the timer, and performing the exercises in the other spaces. Cycles alternate between strength (S) and aerobic (A) exercises
Timer:
Strength: 15 OHP; Aerobic 10 Burpees
Strength: 15 Squirrels: Aerobic: 25 SS Hops
Cards:
(S)Plank; (A) Bicycles
(S) Dips; (A) Run In Place
(S) Boat-Canoe; (A) Christian Laettners
(S) Scissor Kicks; (A) Cross-punch sit-ups
(S) Lunge; (A) Bonnie Blair’s
(S) Kettle Bells; (A) Turkish Get-ups
(S) Grave Diggers (A) High Knees
(S) Calf Raises; (A) Squat Jumps
(S)Tricep Extensions; (A) Reverse Crunches
(S) Workins; (A) Mountain Climbers
(S) Squats; (A) LBC
(S) Chest Press; (A) Line Jumps
(S) Tennessee Rocking Chairs; (A) Hillbillies
(S) V-Ups (A) Monkey Humpers
(S) Leprechauns ; (A) Imperial Walkers
(S) Pickle Pounders; (A) Box Cutters
(S) Never-Cross Dollie; (A) Flutter Kicks
(S) Curls; (A) Dollies
COT:
prayers for Noodles mother and Quikrete’s recovery.
Verse for the day:
And the angel answered her, “The Holy Spirit will come upon you, and the power of the Most High will overshadow you; therefore the child to be born will be called holy—the Son of God. And behold, your relative Elizabeth in her old age has also conceived a son, and this is the sixth month with her who was called barren. For nothing will be impossible with God.” And Mary said, “Behold, I am the servant of the Lord; let it be to me according to your word.” And the angel departed from her. Luke 1:36 – 38
Have a great day guys!