AO: LANDINGS
QiC: Hoochie
Date: 08/03/2023
Title: Row, Row, You Bastards!
Number of HIMs: 11
Bigsby, Cornhole, Flo, Gold Bond, Hot Pocket, Manscape, Oxy, Spread Eagle, Tampax, Tooth Fairy
Number of FNGs: 0
Name of FNGs:
WarmOrama:
SSH, TTT, arm circles, RTR, stretches oyo
Tha Thang:
1st exercise: AMRAP LAPS – 4 cones “equally” spaced around track – laps 1 & 2 – 1st cone so burpees, run half lap to next cone do LBCs. Lap 3 – plank jacks and Carolina dry docks. Done in groups split up around cones. Had to be there too hard to explain typing.
2nd exercise: The Tempest – inspired by completely random song heard last night linked below. Four mins nonstop AMRAP exercises – every time singer says “So Row, Row, You Bastards” switch to bent over two arm rows. Exercises all done with Cindy: OHP, rows, squats, rows, curls, rows, trunk twists, rows
3rd exercise: stacker/pyramid weird idea not doing again: pull-ups and spartan blurpees – 1ea, then 2ea, 3, 4, 5, 4, 3, 2, 1
4th exercise: started 11’s but quit early for a little Mary. Most got to round four or five. Prisoner squats, run about 40 yards, weed brownies (again, had to be there), run back.
3-4 mins of various Mary
COT:
Announcements – get signed up for GrowRuck Savannah! See various Slack channels for details
Gold Bond has Q Saturday everyone come out who Santo support a great beatdown!
Pledge, Prayers