AO: LAKE MAYER
QiC: Kirby
Date: 03/19/2025
Title: caution: Cocaine merkins are addictive
Number of HIMs: 5
Cardone, Puff, Spread Eagle, Worm
Number of FNGs: 0
Name of FNGs:
WarmOrama:
8 BB IC, 8 reverse
Tin Man – 10 IC
Hillbillies – 10 IC
4 ct squat – 10 IC
Flamingo – each leg
TTT-10 IC
Worlds greatest stretch
Hamstring
Tha Thang:
buy in:
10 spartan burpees
10 Mike Tysons
10 Jungle squats
10 Freddy merks
partner up – head toward pullup bars
one partner walked with cindy while other ran 2 poles and returned, then swap
cindy exercises rotated:
-curls
-rifle carry
-OH press
-murder bunny
halfway to pullup bars stopped to bear crawl, crawl bear to the lake, then 10 big boys
leave cindy and mosey to pullup bars,
-backpedal, high knees, butt kicks
at pullup bar each pax does 3 rounds of each – 5 pullups, 10 shoulder taps, 15 SSH
Indian run back to cindy, partner up – head toward flag
one partner walked with cindy while other ran 2 poles and returned, then swap
cindy exercises rotated:
-curls
-rifle carry
-OH press
-murder bunny
buy out:
10 burpees
10 "cocaine" merkins
10 step ups
10 J Lo to time
COT:
COR, NOR, Pledge
Grateful for the ability to get up and work our bodies, the beautiful morning, and that Celah had a normal prom experience last weekend. Prayed for safe travels for Worm, Flo, and Spread Eagle. Asked for guidance to help us make solid decisions and lead our families well.