AO: LANDINGS
QiC: Bigsby
Date: 03/11/2023
Title: Lake Landings
Number of HIMs: 11
_Not Registered, Bigsby, Cornhole, Hoochie, Hot Pocket, Khaki, Manscape, Pelosi, Ramrod, Tiny Tim
Number of FNGs: 1
Name of FNGs: Shamwow
WarmOrama:
The field was soaked so we had to adjust and moved to the parking lot.
Arm stretches, arm circles, quad stretches, TTT, STH, Merkins with T-Planks, butt kicks, side shuffle, lunges, karaoke.
Tha Thang:
Part 1: Partnered-Up for 1 mile of running with squat exercises.
Exercise 1. Pax 1 did AMRAP goblet squats while Pax 2 ran one lap on track. (Switched after Pax completes lap)
Exercise 2. Pax 1 did AMRAP sumo squats while Pax 2 ran one lap on track. (Switched after PAX completes lap)
Exercise 3. Pax 1 did AMRAP Bulgarian Split Squats with cindy while Pax 2 ran one lap on track (Switched after Pax completes lap)
Exercise 4. Pax 1 did AMRAP Paula Abduls with cindy while Pax 2 ran one lap on track (Switched after Pax completes lap)
Wall sits while the group finishes.
Part 2 – Arms/Chest/Back exercises with cindy. We broke out into 4 groups. 4 stations were established designated by cones in the parking lot.
First Circuit.
Station 1. 10 regular merkins/10 incline merkins/10 decline merkins/10 bench press/10 overhead press
Station 2. AMRAP Curls.
Station 3. AMRAP Single-arm rows.
Station 4. AMRAP single arm presses.
(Rifle carry to each station after the group at station 1 completes the reps).
Second Circuit.
Station 1. 50 kettle bell swings.
Station 2. AMRAP Single-leg dead lifts
Station 3. AMRAP Shoulder raisers.
Station 4. AMRAP Clean-snatch-press
(Lunges to each station after the group at station 1 completes the reps)
Part 3. Core. Partnered up and headed over to the hill.
Pax 1. AMRAP sit-ups while Pax 2 did bear crawls and crab-walks up and down the hill (Switch after Pax 2 went down and up hill). We repeated this for about 7 to 8 minutes until the clock ran out.
COT:
Announcements.
We are starting to plan for our first anniversary event in April.
We are having a community night at Your Pie Sandfly on March 22, 2023 from 5 – 9. 10% of gross proceeds will benefit P.A.C.K. Please make plans to grab dinner from Your Pie sandfly that night.
Welcome FNG – Shamwow.
Pledge.
Prayers.