AO: UNDERGROUND
QiC: Tutti Frutti
Date: 01/07/2023
Title: A little pump & Cardio
Number of HIMs: 4
Bogey, Fro-Zone, Swashbuckler, Tutti Frutti
Number of FNGs: 0
Name of FNGs:
WarmOrama:
Phelps
Elbow behind the head
Big circles forward/backwards
TTT
Stretch to the right/left
Runners stretch
Preacher stretch
Sciatic stretch
Pop a butterfly squat and lean on the elbows
Tha Thang:
5 cones set up and then a 150 yard run down and back.
Round 1:
Cone 1 – 10 merks
Cone 2 – 20 merks
Core 3 – 30 merks
Cone 4 – 40 merks
Cone 5 – 50 merks
Then run down and back. Hit cones again except with squats and lunges between cones.
Modified round 2 down to 5, 10, 15, 20, 25
* Grand total of 225 merks and squats
COT:
AAR
Pledge
Prayer