AO: UNDERGROUND
QiC: Fro-Zone
Date: 11/05/2022
Title: BD Q
Number of HIMs: 4
_Not Registered, Fro-Zone, R-12, Tutti Frutti
Number of FNGs: 0
Name of FNGs:
WarmOrama:
Arm stretches w/ disclaimer
Groin stretch
Runner’s stretches
Sciatic stretch
TTTs
Golfer’s stretch
Trunk twists
Quad stretch
Calf stretch
Plank hold for 1:30
Jingle ballz x12 IC
Colosseums x10 OYO
Tha Thang:
YHC is going to be 32. TABATA timer was set for 3:20 min of work with a 1:00 min “rest mosey” to 3rd light pole then perform 2 burpees and run back. Exercises performed were as follows:
10 – Monkey Humpers
10 – Colosseums
10 – Imperial Squat Walkers
10 – Fairy Jacks
10 – Calf Raises
Pax rinsed and repeated exercises during the 3:20 of timed work.
Coolarama:
32x LBCs
32x X-Men Crunches
32x Plank Jacks IC
10x Elf on the Shelf
COT:
Counterama. Namerama. After Action Report. Pledge. Prayer.