AO: WESTSIDE
QiC: Papa Doc
Date: 01/26/2023
Title: Now-you-see-me
Number of HIMs: 3
Click it, Oak, Papa Doc
Number of FNGs: 0
Name of FNGs:
WarmOrama:
Pledge
Static leg stretches
Arm circles, Michael Phelps, truck twists
Dynamic warmup: jog w/ butt kickers, high knees, kareoke, side shuffle
Tha Thang:
Mosey to the hurt locker and grab Cindy. Partner up and mosey back to the parking lot for the beatdown.
The parking lot was divided into two equal sections. Partners will complete the following with the middle being the starting point and beginning of each set!
Introduced @Oak to F3 murder bunnies, bear crawls, and man makers
Set 1 – Reverse Murder Bunny to the fat end of the parking lot (about 40 yds) partners go opposite directions. At the end complete (25) block merkins and then murder bunny back to start. (Complete 25 Big Boys)
Repeat sequence
Set 2 – Back pedal
25 jungle boy squats
Sprint back to start
25 2-ct X Factors
Set 3 – Backwards rifle carry
Curl 21's
Rifle carry back to start
25 American Hammers
Set 4 – Crawl Bear
25 burpees
Bear crawl back to start
25 Freddy Mercury's
Set 5 – Reverse lunge
25 plank jacks
Forward lunges back to start
(25 4-ct flutter kicks)
Bonus round: shoulder blaster
10 X Painters (I just made this up)
10 OHP
5 Man Makers
COT:
#rama, namerama
Announcements:
Nothing new noted
Prayer Requests:
@click it finishing up new job training this week
@oak decision concerning living situation
@papa doc God's strength and wisdom to follow His leading