AO: POOLER
QiC: Sweet -n -low
Date: 03/15/2024
Title: Luck of the Irish
Number of HIMs: 11
Backfire, Betty Crocker, Brady Bunch, French Press, Gilligan, Gumbo, Litter Box, Pinto, Radar, Sippy Cup, Sweet -n -low
Number of FNGs: 0
Name of FNGs:
WarmOrama:
Plank / Disclaimer / F3 Principles
Coin toss was heads so 10 – 4 x 4’s
2 flyovers so 10 burpees
Stretch
Toe touch trick worked for most
Merkins
Chinooks
Mikey Phelps OYO
Went & picked up Cindys
Tha Thang:
17 reps.
· Pull Exercise from bucket
· Do 3 burpees, then do exercise in cadence
· If green dot on exercise, we run a lap. If not, next man draws, and leads.
EXERCISES:
BURPEES
MERKINS
SQUATS
WW2’S
OHP’S
CURLS
TRICEP EXT
CHEST PRESSES
KB SWINGS
DIPS
LUNGES
PULL-UPS
EMMY’S
LBC’S
For those in burpee challenge, should have got around 80 in the workout.
COT:
Ruck 3/23 Lake Mayer Start
Prayers:
Injuries: French Press, Litterbox, Spam, Pinto
9.5 baby
Cancer: Rebecca, Larry, Anthony
Mr Miyaghi-Spartan race in Conyers
Reach out and encourage others
Safe St Patrick’s Day weekend
Breakfast of champions: cupcakes & Gatorade
And we did have some EC with SnL going light and BC killing it early!