AO: LANDINGS
QiC: Kirby
Date: 11/03/2022
Title: Friendly Competition
Number of HIMs: 12
Blart, Cornhole, Fauci, Goldberg, Hoochie, Kiffin, Oxy, Spread Eagle, Tampax, Tiny Tim, Waterboy
Number of FNGs: 0
Name of FNGs:
WarmOrama:
AV IC -10
copperhead squat- IC 10
AC – IC 10
Reverse AC -IC 10
Ray Lewis – IC 10
TTT- IC 10
Plank-stretch calves alternating OYO
Down dog
Pigeon stretch – each leg
Tha Thang:
3 groups of 4, each PAX at a cone station, lead PAX starts at flag and carries the blue cone to show progress
Rd 1 x 3
Station 1 (timer) 15 merkins
Bear crawl to 2 with blue cone
Station 2 Curls with cindy
Backpedal to 3
Station 3 Side squats
Lunge to 4
Station 4 -Freddie Merkins
Sprint to flag, start again
Once 3 rounds completed by lead PAX, gather team and Indian run .25mile changing leader every quarter of track
Pax back to stations
Rd2 x 3
Station 1 (timer) 5 burpees
Bear crawl to 2
Station 2 Goblet squat
Backpedal to 3
Station 3 Mountain climbers
Lunge to 4
Station 4 Gas pumpers
Another relay lap with team
Pax back to stations
Rd 3 x 3
Station 1 (timer) -15 SSH
Bear crawl to 2 with blue cone
Station 2 – OH press
Backpedal to 3
Station 3 Bonnie Blair’s
lunge to 4
Station 4 – LBC
Final relay lap with team
All Pax cooldown lap around track
Circle around flag for Plank, side plank, high/low plank, cobra to time
COT:
COR, NOR, Pledge
Praise for Tampax and M expecting 3 child!
Friday Lake Mayer run, Sat Landings workout – @hoochee Q
Pray for marriages, competitive innate spirit we are given, gratefulness for health, abilities, F3 men and those that were not with us. Lifted up all unspoken prayers and to bring men that need it to F3.