AO: LAKE MAYER
QiC: Puff
Date: 01/10/2022
Title: The Bridge of Pain & Cardio
Number of HIMs: 7
diapers, Flo, Ponzi, Sloppy Joe, Spread Eagle, Tiny Tim
Number of FNGs: 0
Name of FNGs:
WarmOrama:
5 Penalty Burpees for 2 late Pax
SSH
TTO
Don Q’s
Imperial Walkers
4 count squats
Tha Thang:
Mosey with the game ball (red & black
Medicine ball) to the picnic tables. Passing the ball around on the mosey. 5 penalty burpees for a fumble. No fumbles.
2 rounds of:
20 Merkins
30 Dips
Mosey with game ball to the light pole.
10 burpees
Mosey to the bridge where Cindy’s and Weighted Jump ropes were waiting on us: Broke up into 3 groups. Did 2 rounds of the following:
Group 1 set the pace and the other 2 groups work until group 1 finishes. Rotate through.
Group 1: Bear Crawl Bridge. Lunge back
Group 2: Weighted Jump Ropes
Group 3: 10 Curls with Cindy. 5 Blockees. Repeat
Did 3rd round with changes to group 2 & 3 exercises.
Group 1: bear crawl bridge. Lunge back
Group 2: backscratchers
Group 3: LBC’s
0.5 Mile indian run back with the game ball being passed from the front of the line to the back of the line. When pax in the back gets the game ball he sprints to the front and begins the pass back. 5 penalty burpees for a fumble.
Almost made it back but we had a fumble near the boat ramp.
5 Burpees
Back to the flag with 5 minutes of Mary:
Flutters
Windshield wipers
Freddy Mercs
6 inches
Mountain Climbers
COT:
Reminder of PACK opportunity this afternoon at 5:30.
Pledge
Prayers for PAX, our families, our Country and our leaders.
Prayers for Bert to continue to heal and all of the Healthcare workers still grinding.
GO DAWGS!