AO: REGION
QiC: Kirby
Date: 03/30/2026
Title: Stop being Beta
Number of HIMs: 7
Cardone, Flo, Moonpie, Puff, Quack, Worm
Number of FNGs: 0
Name of FNGs:
WarmOrama:
Disclaimer
Neck roll
right over left arm, reverse
right elbow behind head, reverse
michael phelps
right over left hamstring stretch, reverse
TTT-10 IC
Plank, down dog, bring leg up to runners stretch
on 6 – sloppy joe hamstring stretch
groin stretch
arm over leg back stretch
right over left pull arm through glute stretch
cobra
Tha Thang:
mosey a pole, sprint a pole, walk a pole counter clockwise around lake
stop for work at 3rd pole – 2 burpees each stop before 5 reps each as stack
-squats
-merkins
-LBC
-MC
-X factor
start over with another stack of 5 each
-IW
-lunges hard way
-pickle pounders/wife pleasers
-freddie merks
-jump squats
last stack 5 each:
-SSH
-bobby hurleys (in honor of Duke's loss)
-gas pumpers
-prisoner squats
mosey to the flag for hamstring/ab stretch to time
COT:
COR, NOR, Pledge to firestation flag
Convergence May 16
Praise for Mooonpie's mom who had a successful move to a new apartment. Prayed for Worms M who is sick and Cardone's daughter's transition to a new learning environment. Grateful for health and cool morning and men willing to sharpen one another in life and fitness. Lord give us wisdom to lead well this week and be with all those pax not with us.