AO: LAKE MAYER
QiC: Flo
Date: 10/23/2021
Title: Smorgasbord of Workouts
Number of HIMs: 4
Captain Cheese, Joanna, Tiny Tim
Number of FNGs: 0
Name of FNGs:
WarmOrama:
Plank
Cobra
Downward dog
Left side plank
Right side plank
Arm circles each direction
Don Quixote’s
Copperhead squats
Imperial walkers
Side straddle hops
Tha Thang:
Mosey to picnic tables by the dog poop field
Bolt 45’s(15 upper half squats, 15 lower half squats, 15 full squats)
Obama’s(bear crawl 4 movements do 4 merkins) to the palm tree(about 15 yards)
Bolt 45’s
Obama’s back
Do 50 calf raises
Clowneys(4 jumping lunges IC and 4 merkins IC for 7 rounds)
Took a break after 4 rounds for another 50 calf raises and then 50 more after the Clowneys
Crowd pleasers(1 merkin then 1 groiner, working up to 4 and 4 and them back down to 1 and 1)
Mosey to light pole and back and then do 25 LBC’s
2 rounds of all of that
50 more calf raises
Now time to use the picnic table
100 step ups
25 incline merkins
75 step ups
20 incline merkins
50 step ups
15 incline merkins
25 step ups
10 incline merkins
Mosey back to flag for a round of captain Thor’s
Done!
COT:
Pledge
Prayer