AO: LANDINGS
QiC: Flo
Date: 10/20/2022
Title: Core Heavy Half Murph
Number of HIMs: 14
Beaver, Blart, diapers, Fauci, Goldberg, Hoochie, Kiffin, Kirby, Oxy, Tampax, The Situation, Waterboy
Number of FNGs: 0
Name of FNGs:
WarmOrama:
SSH
TTT
Don quixotes
Hillbillies
Tin mans
Flamingos
Tha Thang:
Pair up
Run a lap around the track(.25 miles) stopping at the playground.
Partner 1 does:
5 pull ups(modification is chin ups, or 5 sec dead hang for each rep)
10 hand release merkins
15 jump squats
Partner 2 does AMRAP of ab exercise until partner 1 finishes.
Then switch.
Each partner completes 10 rounds. Ab exercise changes for each round. Run a lap after 5th round, and 2 laps after last round.
Ab exercises:
V-ups
Peter Parkers
Freddy mercs
Nolan Ryan’s
Gas pumpers
Plank jacks
Heels to heaven
Mountain climbers
Flutters
High-Low Plank transitions
COT:
COR
NOR
Announcements: Daffin every Saturday 630-730 and Landings every Saturday 6-7. PACK event with Bethesda on 11/5, and family packing on Tuesdays(3 family max). Talk to Beaver for details.
Pledge
Prayers for Cardone’s father and family, and other currently suffering loss, illnesses, and injuries. Praises for our health and abilities, for our Lord’s forgiveness, and this group of men. Prayers for us to have the strength to forgive others, for us to be able to lean on each other when we are struggling, and for patience and guidance in raising our children.