AO: ISLANDS
QiC: Anvil
Date: 04/18/2023
Title: 28- BdayQ
Number of HIMs: 15
Anvil, CPAP, Flea, Joanna, No Fault Found, Puff, Rapinoe, Red Ryder, Sparky, Sweetheart, Turtle
Number of FNGs: 0
Name of FNGs:
WarmOrama:
Mosey through parking lot
28 high knees
28 Butt kickers
14 side shuffles each side
Back peddle between 2 islands
Pick up Cindy head back to start
SSH IC – 28
Moracan Nightclubs IC – 14
Shoulder pretzels IC – 14
1 minute for individual stretching/warmup OYO
Tha Thang:
7 of Diamonds (7 rounds, for time only 4 done this morning)
(1) 7 – Squats **
(2) 14 – Rows the hard way- cindy *plank for the 6
(3) 21 – Mercans **
(4) 28 – Squat Thrusters – cindy *plank for 6
(5) 21 – Apollo onos **
(6) 14 – Plank pass threws – cindy *plank for 6
(7) 7- CDD **
** Sprint "baselines
After 4th round
Partner up
Cindy suicide relays
Pax 1 close line drop cindy sprint back
Pax 2 sprint to cindy pick up bring back place at start
Repeat 3 lines total
2 rounds switching starting Pax
Farmer carry 2 cindys
COT:
COT
Landings anniversary Saturday
Taco Ruck islands Saturday
Enough time for both!
Pledge
Prayer