AO: UNDERGROUND
QiC: R-12
Date: 09/15/2022
Title: Underground KickOff
Number of HIMs: 4
Bogey, Fro-Zone, R-12, Shank, Tutti Frutti
Number of FNGs: 0
Name of FNGs:
WarmOrama:
Trunk Twists – Standing & Flat Back
Through The Tunnels
Hammy Stretches
Hip Flexer Stretch
Shoulder Rolls
Shoulder Stretch
Tricep Stretch
Reach 4 The Sky
Plank Stretches – Down Dog, Cobra, Reach Throughs
x12 – Jingle Ballz I.C.
x10 – Imperial Squat Walkers
Lunge Walk Lap
x4 sets – 15 sec Superman Holds
x25 – Mike Tyson’s
Tha Thang:
Kicked it Off with x3 – 100 yards Speed Bump Sprints to get the good ole earl in the joints.
Next using body weight only, Pax set their minds on accomplishing the new task at hand. Pax completed a list of exercises for AMRoundsAP in 30 min. Each round included x4 exercises and a Down / Back Sprint Run to the Circle of Life & back to the Start Line.
x10 – BDE Burpee’s
x10 – 8 Count Man Maker’s
x15 – Jump Squats
x15 – Spider Monkeys :see_no_evil:
Shout Out to Bogey for impeccable form :muscle::skin-tone-3: & Shank for serving as our Pace Car during THA THANG & our Cadre during the COOLARAMA! :flushed:
COT:
COOLARAMA
We consulted the Can x4 & it was not kind :face_vomiting:
x30 – Hello Dolley
x18 – T Bones: do not try this at home
x30 – Rosalita’s
x50 – LBC’s
COT:
Namarama- Numberama – Pledge – Prayer