1st F 07/23/2024 BOMS/CHIP

AO: LANDINGS
QiC: Ramrod
Date: 07/23/2024
Title: BOMS/CHIP
Number of HIMs: 5
Cornhole, Oxy, Ramrod, Waterboy, Wayfair

Number of FNGs: 0
Name of FNGs:

WarmOrama:
SSH x 15 IC
TTT x 10 IC
Flamingos
Arm circles
Mozy lap

Tha Thang:
Created a rectangle with cones.

B.O.M.S
Burpees x 10
Overhead press x 40
Mercans x 40
Squats x 40

In between stations long way = rifle carry; short way = murder bunny

Then run 400m

Next stations
C.H.I.P

Curls x 40
High knees x 40
Inverted Rows x 40
Peter Parkers x 40

400m run, then 10x pull-ups.

Then turned rectangle into suicide sprints while partner does exercises.

30 Mercans
20 Squats
10 burpees

Then did Mary with each person choosing an an exercise for the last 5 minutes.

COT:
Pledge, prayer and gave thanks