AO: ISLANDS
QiC: Joanna
Date: 07/25/2023
Title: Vest Optional
Number of HIMs: 12
Cardone, Flea, Miss Bliss, Rapinoe, Red Ryder, Schrute, Sparky, Turtle
Number of FNGs: 0
Name of FNGs:
WarmOrama:
AC, RTR, TTT, 4 count squat, SSH-21's silent on 7
Tha Thang:
Phase 1:
12 rounds: 45 seconds of work, 25 seconds of rest, but you had to do 2 burpees each round as a buy in
alternate between pull ups and cindy squats W/ a curl
Phase 2:
A mini Honker inspired beat down
5- Navy seals
round half a lap around parking lot
10 merkins
Back to starting point sprint to 1st cone 20 SSH
rinse and repeat
second cone 30 SSH
rinse and repeat
3rd cone "blue bucket" 2 burpees, 25 merkins, 50 squats, 2 burpees
Mary
COT:
Count off, name off, get ready for Saturday beat down. Prayer.