AO: UNDERGROUND
QiC: Tutti Frutti
Date: 04/18/2023
Title: Let’s Get Heavy
Number of HIMs: 7
Betty Crocker, Cheddar Biscuit, Honker, R-12, Skinny Dip, Sweet -n -low, Tutti Frutti
Number of FNGs: 0
Name of FNGs:
WarmOrama:
Straight leg hang
Right over left
Left over right
Spread them down to the right
Spread them down to the left
Golfer stretch
Runner’s stretch
Preacher stretch
Caitlyn’s stretch
Tutti sciatic
Right arm behind head
Left arm behind head
Michael Phelps
Vest Up
Tha Thang:
Simple: 7 stations of smoke…..#1 was the rotate timer:
1-Zercher carry – 70lbs Sandbag
2-Kettle shrugs – 2 – 53lbs kettles
3-Flys – 2 – 26lbs kettles
4-Kettle swing – 53lbs kettle
5-Straight out hold – 20lbs sandbag
6-OHP – 33lbs kettle
7-Medicine ball carry – 60lbs
The Can:
25 – Little Baby Flutter Crunches
25 – WWII
2 min – Superman Hold
2 min – Bridge Hold
15 – Hello Dolly
15 – X-men Crunches
15 – John Boats
COT:
AAR
Announcements
Pledge
Prayer
Oh yea, DQ was not there……