AO: LAKE MAYER
QiC: Kirby
Date: 02/07/2024
Title: Gotta keep moving
Number of HIMs: 9
Cornhole, DJ Scribbles, Flo, Joanna, Puff, Spread Eagle, Waterboy, Worm
Number of FNGs: 0
Name of FNGs:
WarmOrama:
20 SSH IC
5 burpees – for Mr 305 being late 2/6
4 count squat- 10 IC
BB- 5 IC, reverse
Michael Phelps
Tha Thang:
Mosey with cindy – 1 per 2 pax to picnic table
Partner up- set cone up 30 yds out,
Round 1 –
-step ups while partner murder bunny to cone, bunny murder back then switch
-side squats while partner bear crawls with cindy to cone, crawl bear with cindy back then switch
-jungle squats while partner cindy lunges to cone, reverse lunge back then switch
-monkey humpers while partner does 20 leg over cindy then switch
sprint to second pole, mosey back
plank together for a minute
Round 2
-blockees while partner sprints to cone, 10 SSH, mosey back then switch
-thrusters while partner shuttles to cone, 10 mountain climbers, shuttle back then switch
-KB swings while partner skips to cone, 10 spartan burpees, skip back then switch
-curls while partner sprints to cone/pole, backpedal back then switch
Round 3
-step ups while partner murder bunny to cone, bunny murder back then switch
-side squats while partner bear crawls with cindy to cone, crawl bear with cindy back then switch
mosey with cindy back to circle
Mary-
LBC – 30 seconds
hamstring/glute stretch until time
COT:
COR, NOR, Pledge
announcement -Spartan races coming up in Jax, WV, look on slack for details
Prayer-Grateful for cool morning to workout together and have the discipline to get up and sharpen one another.
Pray for guidance and wisdom as we lead our families and in our work/community. Be with those pax not with us and guide us in our decisions. Thankful that Celah is back at home recovering and pray for continued healing and understanding of her illness.