AO: Lions Den

When: 08/10/2021


Number of Pax: 25

Pax Names: Backdraft, Charmin, Chops, Cookies ‘N Cream, Couch Fire, Dump Truck, Fleetwood, Gekko, Hartford, Hurley, Hustler, Ice T, Mall Cop, Odd Job, Rembrandt, RocketMan, Roscoe P, Rug Burn, Short Circuit, Tackleberry,

Number of FNGS: 0

FNG Names:

QIC: Ice T

Warm o Rama

ssh 11

weedpickers 10

copper merkins 5

sun gods

caleb dressels

copper head squats


the Thing

modified Nolan Richardson Two Parts

pax 1 exercise

pax 2 back pedal 50 yards Bobby Hurly and run back to start   Flapjack

exercises are cumulative

rd1 150 mike Tyson — this is the modification

rd 2 300 squats

Rd 3 150 big boy sit ups

rd 4 300 little baby arm circles — your welcome

rd 5 150 merkins

rd 6 300 imperial walkers


phase 2 – 17’s EMOM

sprint sideline to sideline on BBall court

try to do 17x in a minute     Rest one minute repeat 5x


cOt – prayers for PB



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