AO: LAKE MAYER
QiC: Skinny Dip
Date: 10/10/2022
Title: Six pack
Number of HIMs: 6
Focker, Kirby, Puff, Skinny Dip, Tiny Tim
Number of FNGs: 0
Name of FNGs:
WarmOrama:
21x SSH
Head down to your knees rotations
.25 mile warm up mosey
Tha Thang:
3 Rounds with cindy
8x goblet squats
8x HR merkins
8x step ups (hard way)
Bear fight complex – 6x DL, 6x Bent over row, 6x curls, 6x front squats, 6x push press, 6x back squat, 12x deconstructive merkins on cindy
3 rounds:
Cones 5 yds apart.
60 secs. Touch/jump squat/shuffle/touch/jump squat/shuffle
60 secs. Getups
Cones 40 feet apart.
60 secs 1 burpee sprint to the next cone and back
2 burpees sprint to the next cone and back
3 burpees sprint to the next cone and back
4 burpees sprint to the next cone and back
Finish with 2 minute and 30 secs of cindy half moons
COT:
Announcements – questions about when the oyster roast is. 28 September @Flo sent out an announcement but no poll has been sent out with dates.
Pledge and prayers