AO: LANDINGS
QiC: Skinny Dip
Date: 12/20/2022
Title: Grind it out
Number of HIMs: 9
Betty Crocker, Blart, Hoochie, Kirby, Oxy, Ramrod, Skinny Dip, Spread Eagle, Waterboy
Number of FNGs: 0
Name of FNGs:
WarmOrama:
Arm rotations, neck rotations, trunk rotations, tin Soldiers, knee and ankle rotations, reverse walkout, walking pigeon, heel stretch into lateral lunge
Tha Thang:
Partner up. One man lunges for 50 feet and then runs a 400m. The other man swings KBs of varying weights (24KG, 20KG, 16KG or 12KG): 10X 2 handed swing, 10x OH swing, 10x goblet squats, 10x Hand release mericans. Continue grinding it out until Partner returns from run and then swap.
We ended up doing 2 miles of running and a lot of KB swinging
Finished with 15 the hard way step ups with a KB
IC X factors to 15
IC Flutter kicks to 30
OYO 15 spreadeagle situps
COT:
Announcements- ruck it out over the next few weeks as landings will host the next ruck event on either 21 Jan or 28 Jan.
PSALMS 24 1:6
Prayers for the families in need during this time and for all the men who slept in this morning
Countarama and namerama and pledge!