AO: The Swamp
When: 07/13/2021
PAX:
Number of Pax: 10
Pax Names: Gopher, LEO, Mule, My Pleasure, Never Happened, Strings (2.0), U-Haul, Waterboy, Wildcat, Wolverine,
Number of FNGS: 0
FNG Names:
QIC: LEO
The BackBlast:
AO: Bill Faye
Workout:
“I Walk the Line”
5:30a Welcome
NJ LEO
- NOT PROFESSIONAL
- Listen to Body & Modify
Warm-ups “I walk the Line”:
Choose a Parking Space Line (3x each)
- Neck Rotations IC-10
- Waist Rotations IC-10
- Arm Rotations IC-10
- Walk on Heels/Balls
(Horseshoe Pattern)
- “Walk the Line” Heel-to-Toe
- Close your Eyes, Arm at 9 & 3,
Touch Nose Lt/RT
- Side-Lateral Steps
- Karaoke
- Slalom
- 180 deg
Mosey to Ballfield:
Sprint to Foul Pole & Back
- Backstroke Flutter Kicks IC 10
- Superman Flutter Kicks IC 10
- Shoulder Roll Rt/Lt
- “Water Boy Asked for Shrimp, so we SHRIMPED Rt/Lt
Mosey to Front Picnic Shelter:
(3 Rounds then to Ballfield & Repeat)
Pullups 5
- Squats 10
- Dips 15
- Derkins 20
Moseyed back to the Ballfield and repeated Workout, then repeated the Picnic Shelter Workout.
6:15a COT
- Count & Name-Aroma w/ Video
- Prayer Request & Praises:
Wolverine: Cousin doing well, back home and recovering from surgery.
Water Boy: had safe and rejuvenating church mountain retreat.
- Announcements: tomorrow’s AOs & Qs, Kinston’s 1 year anniversary, Greenville’s Sasquatch.