AO: COLOSSEUM
QiC: Tutti Frutti
Date: 06/14/2023
Title: Get Swole AF (After Four)
Number of HIMs: 8
Cheddar Biscuit, Door Jam, Mr. Miyagi, Pergo, R-12, Sakrete, Spokes, Tutti Frutti
Number of FNGs: 0
Name of FNGs:
WarmOrama:
Straight leg hang
Spread leg to the left/right
Squat feet together
Runner stretch left
Preacher left
Jenner left
Runner right
Preacher right
Jenner right
Plank with heal rocker and dive bomber
Phelps
Arm Behind head
One lap warm up.
Tha Thang:
Circle up with Cindy. 4 Sandbags in a square at the center. 4 exercises below in IC. If someone fails at an exercise they must walk to the center and stand in the middle of the square sandbags and watch the other pax do 32 Spartan burpees.
1. Curls
2. OHP
3. Negative lat pulls
4. Jump merks
Made it through 2 rounds.
COT:
“It’s okay to not be okay….it’s just not okay to stay that way”
We all fail and struggle to stay in the fights. We can’t stop fighting, laying our weight on Christ and utilizing our brothers beside us to gain strength.
Pledge
Prayer