AO: LAKE MAYER
QiC: Kirby
Date: 01/24/2024
Title: Duck the Goose!
Number of HIMs: 7
Cornhole, CPAP, diapers, Flo, Puff, Spread Eagle
Number of FNGs: 0
Name of FNGs:
WarmOrama:
Neck roll
TTT-10 IC
4 count squat-10IC
AV-10 IC
flamingo OYO
BB-10 IC, reverse
Michael Phelps OYO
modified worlds greatest stretch
Tha Thang:
Mosey with Cindy to Lifebridge parking lot
mosey lap around Lifebridge while Q got his life together
Station workout – timer was 2 x shuttle between 4 cones arranged in a square-
Round 1- run/shuttle
Round 2- feet together jumps
Round 3- bear crawl
Each Pax rotated after completion of cone shuttle:
Station 1 – dips on cindy
Station 2 – KB swings
Station 3 – clean with OH press
Station 4 – side lunge with cindy
Station 5 -clean with curl
Station 6 – Blockee
Lap around Lifebridge while Q setup next session:
Each Pax rotated after completion of cone shuttle:
Station 1 – Nolan Ryans
Station 2 – Shoulder taps
Station 3 – Thrusters
Station 4 – Carolina Dry Docks
Station 5 -Mike Tyson merks on curb
Station 6 – 4 count squat, 4 x .5burpee, 4 x tuck jump
COT:
COR, NOR, Pledge
Oyster Roast – Sat 4pm check slack- by now everyone knows
Prayer – Grateful for ability to exercise, gather, break in rain, push to make ourselves better. Prayed to bring those Pax that have missed to come back – we need them, they need us. Pray for those who need healing and give us wisdom to lead our families and in our places of work.