AO: LAKE MAYER
QiC: Kirby
Date: 09/15/2025
Title: Easy like Monday morning
Number of HIMs: 5
Cardone, Flo, Puff, Sloppy Joe
Number of FNGs: 0
Name of FNGs:
WarmOrama:
Neck Roll
Michael Phelps
Flamingos
Standing hamstring, right over left, left over right
Arm Circles – 10 IC, reverse
RR – 10 IC
Moroccan night clubs – 10 IC
AV – 10 IC
4 ct squat -10IC
WGS – extended version
On 6, pull through hamstring stretch
left leg dropover, right leg dropover
Tha Thang:
Mosey toward pullup bars
mosey a light pole, change MOT to next pole, stop for stack workout – 10 each exercise
MOT – backpedal, karaoke, high knees, butt kicks, side shuffle
Stack
Imperial walkers
LBC
Shoulder taps
box cutters
Mountain climbers
Monkey humpers
Then start new stack back to flag
flutters
American hammers
side lunge
box jumps
mosey back to the flag for 2 min past time
COT:
COR, NOR, Pledge
Ironpax workout at Island and Skidder tomorrow
Prayer – Thankful for the morning, our health, and ability to gather and workout to sharpen one another. Be with the Kirk family, our nation, and give s wisdom and patience to have healthy conversations in our homes and communities.