AO: SAVANNAH
QiC: Guppy
Date: 10/06/2021
Title: Iron pax challenge recovery
Number of HIMs: 5
BigBrother, Captain Cheese, Guppy, Red Ryder, Two Pack
Number of FNGs: 0
Name of FNGs:
WarmOrama:
Morrocan night clubs
SSH
Imperial walker
Don Quixote
20 ea. IC
Tha Thang:
After a loose quarter mile jog around the park
We set a 30 yard distance to do some calisthenics
After each walking exercise perform 1 “deca-burpee” (which is really just 10 Merkins with a squat thrust at the beginning and a hop with a clap at the end)
— Walking tin man
— walking lunge
— walking Side lunge
— duck walk
— 10 Inchworms finish with walking tin man
— Apollo Creed
1/4 mi. mosey
At the amphitheater (box jump to the top in between each exercise with one regular Burpee):
30 dips IC
25 incline merkins IC
30 flutter kicks IC
30 Freddy Mercurys IC
15 box cutters up in the middle down on the outside
15 box cutters up on the outside down in the middle
Finished with 10 minutes of stretching
– quads left and right
– Touch your toes
Moved to the pavilion
– pectoral and shoulder stretches
– IT band stretches
Head back to the flag
COT:
Prayers for the local family whose little daughter died over the weekend
Announcement of convergence coming up October 16
Thank you to Red Ryder who gave up a spot for Hardover at the F3 10 year anniversary celebration
Pledge
Prayer