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