AO: Clinic

When: 03/18/2022


Number of Pax: 17

Pax Names: Blue Light, Butterfly, Checkers, Clickbait, Coco, Dufresne, Glamour Shots, One Scoop, Rojas, Sooorie, Stinky Pete, Test Tube, Tingles, Vanilli, Wastewater, Wax-on,

Number of FNGS: 1

FNG Names: Checkers

QIC: Tingles

Warm-O-Rama: mosey, SSH, weedpickers, Michael Phelps

Mission Statement

The Thang: split into three teams with rotating stations. Each team completed a step and then rotated to next station. After one full rotation we met in the center as a PAX for an ab exercise. Then proceeded to the next step/rotation.

Ab exercises included: Captain Thor (15), LBC (50), Alabama Prom Date (25), J-LOs (25), Flutter Kicks (50)

station 1:

1. Jump Rope until teams at station 2 and 3 are complete (Signaled by doing overhead shoulder claps until 6 man was done).

station 2:

1. (25) Ballerina’s

2. (25) Step Ups with high knee

3. (25) Monkey Humpers

4. (25) Bobby Hurley’s

5. (25) Bonnie Blair’s

Station 3:

1. (25) Merkins

2. (25) Incline Merkins

3. (25) Derkins

4. (25) Dips

5. (25) Carolina Dry Docks

Finished last three minutes with stretching.

Ended in COT. Prayer request for One Scoop and his brother-in-law, and prayers for Oracle.

Leave a Comment

This site uses Akismet to reduce spam. Learn how your comment data is processed.

F3 Cherokee