AO: EFFINGHAM
QiC: noodles
Date: 03/05/2021
Title: Heavyduty
Number of HIMs: 7
Backstreet, Flat Tire, Mustang, noodles, Spike
Number of FNGs: 0
Name of FNGs:
WarmOrama:
10- cadence SSH, 15 Thru tunnels, plank switch out arms and Fury (10 SSH, 10S squats, 10 lbc- then 9 then 8 etc..0)
1/4 mile mosey to stations
Tha Thang:
11 stations- Cling and press (2 blocks with metal piping ran thru the holes). SSH, Curl (4*6*5' treated post), bench press double block. Plank jacks, LBS, highknees, Bentover rows, (block), squat, OHP double block, fredie merks
Timer- Carry (4*6*5' treated post) to the end of the parking lot around the island and back, switch out. made it thru 3-4 times- mosey to flag.
Cool down Mary- 15AH, 15WWII, 10 Plank Jack in cadence- SSH21's, which we failed so we did 21 merks.
COT:
Onnie Langley- in hospital at Charlotte -Noodles Pastor while he was in W Germany many moons ago, his wife Paula. Very special people to noodles his wife. Turnbuckle father shoulder surgery.
Announcement- set up pull up bars noon today at Effingham, and convergence tomorrow
@SHERMAN AND @EPIC WAS THERE, NOT SEEING THEM ON THE LIST.