AO: LAKE MAYER
QiC: Spread Eagle
Date: 04/24/2024
Title: Core + Cardio + Country
Number of HIMs: 7
diapers, Flo, Joanna, Kirby, Pee Boots, Spread Eagle, Worm
Number of FNGs: 0
Name of FNGs:
WarmOrama:
SSH IC X 10
5 Burpees
TTT IC X 10
4 Burpees
Baby Birds IC X 10 EW
3 Burpees
Don Quixote IC X 10
2 Burpees
Flamingo Stretch EL
1 Burpee
4 Count Squats IC
Tha Thang:
Sprint One Pole, Mozy one pole. Stop at each, adding 10 reps of each core exercise. Start each pole with 2 burpees. Something like this:
Stop 1: 2 Burpees, 10 BBS
2: Add 10 Freddie Merc's
3: Add 10 Flutters HW (6 make-up burpees here)
4: Add 10 V-Ups
5: Add 10 LBC's
Stop at pull-up Bar, incorporate 10 pull-ups
6: Add 10 Reverse Crunches
7: Add 10 Windshield Wipers
8: Add 10 Plank Jacks
9: Add 10 AMHAMs
Made it to the bridge, line up and Indian run it back to the flag.
Complete 10 burpees to time.
COT:
Count, Names, Pledge
Prayers for all those suffering and recovering, us as beacons of light to guide our children down the right path. Us as fathers, husbands, leaders.
GWIRK