AO: LANDINGS
QiC: Kiffin
Date: 11/10/2022
Title: Nicole Tri Q
Number of HIMs: 15
Blart, Cornhole, Fauci, Flo, Hoochie, Hot Pocket, Khaki, Kiffin, Kirby, Oxy, Pelosi, Ramrod, Tampax, Tiny Tim, Waterboy
Number of FNGs: 0
Name of FNGs:
WarmOrama:
SSH IC 20
TTT IC 10
Calf/leg stretch into downward dog
Abe Bigodas IC 10
Arm Circles X 10
RTR X 10
Mozy a lap
Tha Thang:
Triathlon themed workout focused on Swim, Bike, Run
Swim:
F3 Individual Medley
With an interval timer set at 1:30, PAX did 5 reps each of burpees, merkins, flutters & Big boys. At each interval timer we added a rep to do 6, 7, 8, 9 & 10. Next set we started at 7 reps and worked up to 10.
BIKE:
90 degree wall sit for 60 seconds followed by 20 reps of squats, lunges & monkey humpers.
RUN:
Indian Release Run: PAX do an Indian run except that the lead man takes off and has to catch the group from behind. Might need to modify this one.
MARY:
PAX formed a single file line shoulder to shoulder on back. We performed flutter kicks IC while Cindy was passed down the line and back. 2nd set was gas pumpers while we passed the Cindy.
American Hammers 10x IC
V-Ups 10x IC
Back scratchers 20x OYO
High/Low Plank to finish
COT:
Reminder of step it up challenge at 5am tomorrow.
Prayed for Flo recent diagnosis, the Crawford family and the Veterans among us as we celebrate those heroes tomorrow.