AO: LAKE MAYER
QiC: diapers
Date: 07/13/2026
Title: Time under Tension
Number of HIMs: 9
Cardone, Cooter, CPAP, Flo, GrITz, Kirby, Quack, Worm
Number of FNGs: 0
Name of FNGs:
WarmOrama:
Disclaimer + neck roll
SSH-15 IC
AC- 10 IC, reverse
AV- 10 IC
Hamstring stretch
WGS, cobra included
Tha Thang:
Mosey to the pullup bars for work – partner up to rotate stations
Timer- pair run to light pole and back while holding band for other pax to add resistance
Station 1 – heel raises while partner pax pushes feet back down
Station 2 – merkins with other pax feet on your back in plank position
Station 3 – pullups AMRAP
Station 4 – calf raises
Rinse and repeat
Indian run back to flag for plank/time
COT:
COR, NOR, Pledge
Gratitude for today and the breath in our lungs – help heal Pelosi and Rambo. Lord help guide us this week to lead well.