AO: LANDINGS
QiC: Spread Eagle
Date: 08/22/2024
Title: Opposite of IronPax
Number of HIMs: 11
Bigsby, Fauci, KIA, Kirby, Manscape, Oxy, Pelosi, Ramrod, Spread Eagle, Waterboy, Wayfair
Number of FNGs: 0
Name of FNGs:
WarmOrama:
World's Greatest Stretch
10 Burpees
Flamingo, L+R
SSH IC X 10
5 Burpees
Don Quixote IC X 10
4 Burpees
Moroccan Nightclubs IC X 10
3 Burpees
4 Count Squats IC X 10
2 Burpees
RTR IC X 6
1 Burpee?
Tha Thang:
Core stacked routine, alternate between mozy, karaoke, lunge walk, back pedal between stations. Stay together, plank for 6 after each round before moving. Stop at pull-up bars each time and complete 10 pull-ups.
Stop 1: 12 BBS
Stop 2: Add 12 V-Ups
Stop 3: Add 12 Freddie Merc's HW
Stop 4: Add 12 Hello Dollies
Intermission for 10 Pull-Ups
Stop 5: Add 12 Flutters HW
Stop 6: Add 12 LBCs
Stop 7: Add 12 Windshield Wipers HW
Stop 8: Add 12 J-Lo's
10 Pull-Ups and mozy to start for 3 Lap Catch-me-if-you-can. Partner 1 does 3 burpees, catches partner 2 then rinse and repeat.
COT:
Count, Names, Pledge
Prayers for this day and creation, our health, kids starting school, us as fathers, leaders.
Run day at LM tomorrow. Sign up for Q's on slack, Q TBD for Saturday.