AO: REGION
QiC: Kirby
Date: 09/23/2024
Title: Up Down Up- Puff's Battle
Number of HIMs: 4
CPAP, Puff, Spread Eagle
Number of FNGs: 0
Name of FNGs:
WarmOrama:
Neck Roll
Michael Phelps
4 count squat – 10 IC
TTT – 10 IC
AV – 10 IC (not actual AV)
Worlds Greatest Stretch
Flamingo
On back – knee raise, left, right
Glute/Hamstring stretch – Right leg over, left leg over
Tha Thang:
Lake Lap with stops – 10 count hard way each stop – peppered in some side shuffle, karaoke, high knees, butt kicks, backpedal
1st stop – SSH,HR merkins, x factors
2nd stop – MC, air squats, LBC
3rd stop -carolina dry docks, pullups, v ups?
4th stop -step ups, diamond merkins, American Hammers
5th stop- freddie merkins, rows on the bar
6th stop – lunge across the bridge, flutters, lunge back
7th stop-decline merkins, in/outs on bench, calf raises
8th stop -circle of merkins – count to 5
Back to circle
-Flutters – 20 four count
-LBC – 10 count
-Heels to heaven – 10 count
cobra stretch to time
COT:
COR, NOR, pledge – IPC Tues(Skidder), Wed(LM), Thurs (Islands)
Grateful for health and ability to exercise. Puff got up, went back to bed, then got up and showed up!
Prayed for families dealing with recent family deaths. Asked for wisdom in our decision making this week as we lead our families, in workplaces, and in the community. Prayed to heal up Worm.