AO: LAKE MAYER
QiC: Flo
Date: 04/10/2021
Title: Pre-Launch Flashback
Number of HIMs: 3
Raider, Tiny Tim
Number of FNGs: 0
Name of FNGs:
WarmOrama:
Today took me back to the beginning, when there was only 3 of us. Diapers, Raider, and myself. And a rare Focker sighting on Fridays.
30 SSH
15 TTT
20 IW
10 AC each direction
10 count quad stretch each leg
10 4 ct Merkins
Tha Thang:
Mosey to the pull ups bars
20 merkins
10 pull ups
10 BBS
Complete 10 sets, decreasing merkins by 2 on each set and pull ups by 1 on each set
Mosey to picnic bench by the porta Jon for a Raider to take a Focker break.
20 squats
10 step ups (each leg)
20 LBC’s
Same set up as first round
A combination of mosey, sprint, and bear crawl down the Sallie Mood side, stopping at 2 picnic tables to do 25 dips at each, and 5 times to do 5 double merkin burpees for a total of 25.
Mosey to flag
COT:
Pledge, prayers for everyone this weekend, those not with us today, and for a successful launch at the Effingham AO.