AO: LANDINGS
QiC: Spread Eagle
Date: 10/08/2024
Title: Wsup, You From around Here?
Number of HIMs: 12
Flo, Huxtable, KIA, Manscape, Mr. 305, Myrtle, Oxy, Ramrod, Spread Eagle, Tooth Fairy, Wayfair
Number of FNGs: 0
Name of FNGs:
WarmOrama:
SSH IC X 10
5 Burpees
TTT IC X 10
4 Burpees
Don Quixote IC X 10
3 Burpees
Hill Billies IC X 10
2 Burpees
Flamingo Stretch EL
Tha Thang:
Alternate Sprint / Mozy / Backpedal ~120 yards, complete 10 spartan burpees (SB) each time we stop and then reps per below.
Stop 1: 10 SB, 100 LBC's
2: SB, 90 Flutter Kicks
3: SB, 80 Plank Jacks
4: SB, 70 Monkey Humpers, emphasis on the H
5: SB, 60 Reverse Crunches
6: SB, 50 Squats, Add 5 Vanilla Burpees for halftime
7: SB, 40 Big Boy Sit-ups
8: SB, 30 Bonnie Blairs HW
9: SB, 20 V-Ups
10: SB, 10 Vanilla Burpees
Two minutes left, plank and review 5 Core principles (fail). Complete wave of merkins down the line and back.
COT:
Count, Names, Pledge
Prayers for those affected by the hurricanes and recovery efforts, prayers for leaders and their abilities to make decisions for the citizens. Prayers for us as leaders, fathers husbands.
GWIRK!