AO: LANDINGS
QiC: Wayfair
Date: 10/22/2024
Title: Trick or Treat
Number of HIMs: 15
Bigsby, Flo, Gold Bond, Huxtable, KIA, Kirby, Manscape, Mr. 305, Myrtle, Oxy, Ramrod, Spread Eagle, Wayfair
Number of FNGs: 1
Name of FNGs: Dan Brown – (Bolivian Bowtie)
WarmOrama:
SSH (15x)
TTT (10x)
Arm Circles – forward & reverse (10x)
World's Greatest Stretch
Squats (10x)
Tha Thang:
Merkins (20x)
Curls (25x)
Overhead Press (20x)
-Sprint to next station-
Bonnie Blairs (20x)
Sit -Ups (20x)
Flutters (20x)
-Jog backwards to first station –
Squats w/ Cindy (20x)
Burpees (10x)
Rows (15x each arm)
-Sprint to next station –
Imperial Squat Walkers (15x – 4count)
Freddie Mercury (20x)
Reverse Sit-Ups (20x)
-Jog backwards to first station –
Block Swings (20x)
Curls (25x)
Overhead Press (20x)
-Sprint to next station –
Bonnie Blairs (20x)
Sit-Ups (20x)
Flutters (20x)
-Jog backwards to first station –
Jog 400 meters
Rise & Repeat (2x rounds overall)
Plank to time
COT:
Pledge and prayer