AO: LAKE MAYER
QiC: Flo
Date: 01/18/2021
Title: Push & Pull
Number of HIMs: 4
Freud, Spread Eagle, Waterboy
Number of FNGs: 0
Name of FNGs:
WarmOrama:
5 burpees
25 seal jacks
10 TTT
10 chinooks(each direction)
10 don quixotes
5 burpees
Tha Thang:
Mosey to pull up bars, stopping at every other light pole for 5 burpees
At pull up bars do 10 BBS to rest upper body before the Thang
2 pax do 20 merkins(each) while other 2 do 10 pulls ups(each)
Rotate between exercises, completing 15 LBC’s during each transition
Decrease reps by 2 on each round of merkins
Decrease reps by 1 on each round of pull ups, and alternate between pull ups and chin ups
Mosey back to flag, stopping at every other light pole for 5 burpees, and 1 stop at the bench where each pax completed 30 dips and 15 BBS.
5 more burpees at the flag to make 75 total
Total reps:
110 merkins
55 pull ups/chin ups
300 LBC’s
75 burpees
25 BBS
30 dips
1.2 mile run
COT:
Prayers for our country during this week’s transition of power, the Holt and Bailey families as they battle cancer, Diaper and his family to have a safe trip back home, those pax that fartsacked this morning