AO: LAKE MAYER
QiC: Spread Eagle
Date: 04/30/2025
Title: Welcome Esteemed (former) Representative
Number of HIMs: 8
Cardone, diapers, Flo, Joanna, Kirby, Pelosi, Puff, Spread Eagle
Number of FNGs: 0
Name of FNGs:
WarmOrama:
Flamingo Stretch EL X 10 Seconds
Standing Hamstring X 10 Seconds
SSH IC X 10
TTT IC X 10
5 Burpees
Don Quixote IC X 10
4 Burpees
Baby Birds IC X 6 EW
3 Burpees
4 Count Squats IC X 10
10 Imperial Walkers (EMOM Timer went off)
Tha Thang:
The gates were open so took a mini-tour of the facilities. Completing ~4 or 5 rounds of each of below while mozy-ing to scenic spots around the lake for each set:
EMOM Set for 3 minutes, complete 10 Imperial Walkers for heart rate reduction.
Set 1 (Alternate with Set 2)
10 Burpees
20 V-Ups
20 Bonnie Blairs EL
Set 2 (Alternate with Set 1)
10 Merkins
20 Freddie Mercs
25 Squats
Partner up for CMIYC, 2 burpees / sprint to partner / repeat for about 1/2 mile, back to circle.
MARY (all slow count)
Reverse Crunches IC X 20
LBC's IC X 20
Flutters IC X 15
Freddie Mercs IC X 12
6 Burpees to time
COT:
Count, Names, Pledge
Prayers for all those unspoken request and daily struggles, F3, our health and fitness and just having the ability to work out. Prayers for our children, safety, the Curry family and Kirby's coworkers and their health.
Get out of your comfort zone, visit other AO's. Push yourself.
GWIRK!