AO: UNDERGROUND
QiC: Fro-Zone
Date: 01/14/2023
Title: And Back & Forth They Go
Number of HIMs: 4
Bogey, Fro-Zone, R-12, Tutti Frutti
Number of FNGs: 0
Name of FNGs:
WarmOrama:
Neck roll w/disclaimer
Michael Phelps
Arm Stretches
Trunk twists
Hang em Hammies
TTTs
Golfer Stretch
Quad Stretch
Runner Stretch
Cobra 🐍
Sciatic Stretch
Groin Stretch
SSH 21x IC
Tha Thang:
Pretty straightforward – 2 exercises with a mosey in between. Reps for the exercises started with 5 reps and worked up by 1 rep each round. Rinse and repeat. We covered roughly 2 miles with the in between mosey. Exercises were as follows:
Underground Merks
Sumo Jump Squats
Coolarama:
Crab Cakes 20x IC
Windshield Wipers 15x IC
Gnomes 10x IC – Tutti may have been tardy – OK he was!
2 Min Bridge Hold
E2K 10x IC ea 🦵🏻
COT:
Counterama. Namerama. AAR. Pledge. Pray.
