AO: ISLANDS
QiC: Joanna
Date: 11/17/2022
Title: Leg / Shoulders / Abs
Number of HIMs: 8
Cardone, Flea, Freebird, Ichiro, No Fault Found, Rapinoe, Sparky
Number of FNGs: 0
Name of FNGs:
WarmOrama:
SSH to 21 silent @ 5, penalty Bonnie Blairs
AC
RTR
TTT
4 count squats
Tha Thang:
Grab a cindy and partnered up:
1) Partner A: suicides across parking lot (3 stops)
Partner B: OHP —- AMRAP
2) Partner A: suicides across parking lot (3 stops)
Partner B: upright rows with cindy
3)Partner A: suicides across parking lot (3 stops)
Partner B: Front deltoid extension
22's:
20 OHP and 2 toe touches, counting down on OHP and up on toe touches
Partner A: Lunge half parking lot and back
Partner B: 5 push up shuffle 2 parking spaces 5 squats, keep going in this rotation until partner A completes
2 rounds:
Partner A: Sprint parking lot and back, then 25 squats
Partner B: grab 2 cindys and shoulder shrugs until A completes
2 rounds
Mary: 25 LBC, 25 Reverse Crunches, 15 v-up, 15 side planks on each side for
then held low plank for last minute
COT:
Keep Daffin Saturdays alive and post
We plan to post on Thanksgiving at same time
sing up for bridge run
prayer