AO: LAKE MAYER
QiC: Spread Eagle
Date: 06/30/2021
Title: Ring Of Tire(d)
Number of HIMs: 9
_Not Registered, Beaver, Flo, Focker, Joanna, Raider, Sloppy Joe, Tiny Tim
Number of FNGs: 0
Name of FNGs:
WarmOrama:
25 SSH IC Fast Tempo
15 Arm Circles EW IC with calf raise (thanks M)
10 TTT IC
10 Don Quixote IC
Tha Thang:
Mozy to corner of parking lot to dark, dirt area for "Ring of Tire" station workout. Perform each station something like this rotating clockwise:
Station 1 – Timer Station – Tire Flip on gravel (bonus) to frisbee about 20-25 yards EW ~1.5 minute
2 – Mountain Climbers x 35 EL
3 – Cindy Curls x 25-30
4 – Squats AMAP
5 – Blockees x 12 (not possible, more like 7-10)
6 – Bonnie Blairs x 15 EL
7 – BBS with Cindy x 15
8 – Bent over Rows with Cindy x 20-25
9 – Carry heavy bucket back and forth as far as possible to tire flip timer
Complete 2 rounds then mozy to picnic tables for a quick break of 11's with dips and decline merkins. Back to Ring of Tire for one more round.
Mozy back to flag, plank/side plank wait for Pax carrying the heavy stuff then:
20 Flutter Kicks EL in honor of Diapers
50 LBC's
Dun.
COT:
Number and Name O' Rama, Pledge of Allegiance
Prayers for Diapers family, country and freedom, F3 group, Miami building collapse victims, our own families, those traveling this season and those not with us this morning.