AO: LANDINGS
QiC: Ramrod
Date: 07/01/2023
Title: Sprinting to the 4th
Number of HIMs: 8
Gold Bond, Hoochie, Hot Pocket, Manscape, Ramrod, Spread Eagle, Tiny Tim
Number of FNGs: 0
Name of FNGs:
WarmOrama:
Arm stretches, neck rolls and SSH IC before the gnats got to us.
Mozy 2 laps
Tha Thang:
Started with 30/60s
Sprint for 30 seconds, then walk/recover for 60 seconds.
We did 5 sets of this.
Went under canopy and had two sets of exercises with a lap in between each set:
First set:
10x burpees
20 x Cindy squats
30 x Cindy curls
EC: Planks
One lap
Second set:
10 x Diamond Merkins
20 x big boys w/Cindy
30 x Cindy shoulder press
EC: Planks
We got through 6 full sets.
Mary: In/out leg raises IC, Freddy merks, flutter kicks, scissor kicks, penguin exercise, boat/canoe and then called it.
COT:
Gave thanks and prayed for the safety of all over this holiday wknd and all our injured PAX.
Come out for Gold Bond Q on Tuesday.