AO: LANDINGS
QiC: Hoochie
Date: 05/30/2023
Title: A Kinder, Softer Hoochee
Number of HIMs: 7
Kirby, Manscape, Oxy, Spread Eagle, Waterboy
Number of FNGs: 0
Name of FNGs:
WarmOrama:
neck rolls + disclaimer, touch toes stretch + 1 core principle + 1 burpee, downward dog with calf stretch + 1 core principle + 1 burpee, Michael Phelps + 1 core principle + 1 burpee, TTT IC to 15 (i think) + 1 core principle + 1 burpee, Flying nuns each leg + 1 core principle + 1 burpee
Tha Thang:
After some commentary that i was using my teacher voice and was almost coming across as gentler, we mosey to the parking lot for stacker sets. QiC quickly switched to gym coach voice and cussed out his bluetooth speaker…snafu and hoochee is back
1st exercise: air chair side lunge with air clap, alternating at times from front clap or overhead clap. Went about 40 yards. Do 1 merkin. air chair side lunge back to start and do 2 merkins. repeat back and forth until completing 10 merkins
2nd exercise: forward lunge walk with some occasional reverse lunges – 40 yards – do 1 Nolan Ryan. forward lunge walk back to start and do 2 Nolan Ryans. repeat back and forth until completing 10 Nolan Ryans. QiC gave pop quiz of how many career shutouts Nolan Ryan pitched and Gold Bond correctly answered 7, so on the set that was 7 Nolan Ryans, we jogged down and back for a quick recovery
3rd exercise: Sideways bear crawls with Air Drama – sideways bear crawl about 30 yards down parking lot, do 1 Air Drama (first six sets, did squat–>single knee raise–>single leg calf raise–>squat—>opposite knee raise–>opposite single leg calf raise; sets 7-10 did squat–>standing calf raise); also modified to running down-back-down for bear crawl sets 7-10; about 75-80 yards collective suicide-run
4th exercise: mosey to track – deconstructed burpees – standing position – squat down and place hands by feet 1 rep, reverse thrust 1 rep, pushup 1 rep, forward thrust 1 rep, standing jump 1 rep (Kirby got it right and i screwed it up first set…sorry guys) – add 1 rep per burpee stage per round, so 2nd set – 2 squats, 2 reverse thrusts, 2 pushups, etc. – went to a set of five each stage
Quick Mary – 60 seconds gas pumpers IC, about 45 seconds of flutters
COT:
Bigsby has Q Thursday; need more guys to sign up for some Q's
Prayers for Spread Eagle travelling this week, for Father Fermin, for unspoken prayer needs, thankful for our freedom and for all the sacrifices made past and current military for our freedom and blessings