AO: WESTSIDE
QiC: _Not Registered
Date: 04/13/2023
Title: Site Q turnover
Number of HIMs: 5
_Not Registered, Click it, Low Tide, Papa Doc, Scope
Number of FNGs: 0
Name of FNGs:
WarmOrama:
Today was a big day for the Westside. CO-Q workout with @low Tide outgoing and @papa doc incoming. Low Tide got us warmed up and PapaDoc finished it off.
SSH
Grass Pickers
Straight leg kicks
Trunk twists
Standing cobra
Tha Thang:
Headed over to the hurt locker to wake up Cindy. Met up on the football field to commemorate the very first Westside Q brought to you by @Fresh Prince.
Started in the corner of the football field.
30x OHP
Murder Bunny across the width
2nd corner
20x One arm rows each side
Rifle carry length of field
Third corner
25x kettle swings
Reverse murder bunny the width
Fourth corner
30x curls
Rifle carry back to start and turnover to Papa Doc
Papa Doc headed over to covered concrete for phase 2
Set up Cindy long ways and complete Mary exercises:
20x double leg overs
20x arches
20x 2-ct frog punches each side
10x big boys
20x Merkins
30x squats
Run 1 lap around parking lot
Back at the concrete completed:
20x double leg overs
20x arches
20x 2-ct frog punches each side +top BONUS
Plyos: 20x Cindy toe taps and jump overs
20x Merkins
30x squats
Run parking lot 2x. On 2nd sprint the short ends.
COT:
#rama, Namarama
Announcements:
Nothing new
Prayers:
Scope's co-worker's wife with multiple serious medical ailments
Low Tide move prep
Papa Doc respiratory sickness