AO: ISLANDS
QiC: Flea
Date: 08/07/2025
Title: A Day at the Races
Number of HIMs: 8
Amazon, CPAP, Joanna, Lady Chablis, Rapinoe, Roll Tide, Turtle
Number of FNGs: 0
Name of FNGs:
WarmOrama:
SSH, TTT, IW, Arm Circles all IC
Tha Thang:
PreQ Setup- measure off a 40 yard distance and mark with cones. Then have four cones per team evenly spaced across the 40 yards to the side of the running lane. Split the PAX into two teams. Line up behind the finish line. 1st PAX in the line will run to the first cone and perform the movement, when they move to the second cone, the next PAX in line will start at the first. Continue this rotation until all PAX have done all 4 movements and then sprint it out. Last team to cross the line owes a 5 Burpee penalty each round.
Rnd 1: 20 Squats at the first cone, 20 Thrusters at the second cone, 20 Merkins at the third cone, and 20 Squat Jumps at the 4th cone, then sprint back the 40 yards.
Rnd 2: 30 LBC's, 30 American Hammers, 30 2-Count Flutters, 30 Heels to Heaven
Rnd 3: 20 Smurfjacks, 20 Monkey Humpers, 20 Bonnie Blairs, 20 Calf Raises
Rnd 4: 25 Shoulder taps, 25 Mtn Climbers, 25 HR Merkins, 25 Plank Jacks
Rnd 5: Burpee Shuttle Runs- 1 Burpee at first cone and back, 2 burpees at second cone and back, repeat out and back ending with 7 burpees at the last cone. No penalty for this round.
Back to the flag for a full round of Mary with each PAX donating a moment.
COT:
Ended with some life advice for Flea as he heads off to college next Monday. Count, Names, Pledge, and Prayer.
Turtle treated to coffee after for a little 2nd F.