AO: ISLANDS
QiC: Ponzi
Date: 02/27/2025
Title: Rise and Shine
Number of HIMs: 8
Amazon, Cardone, Joanna, Lady Chablis, Miss Bliss, Ponzi, Rapinoe, Turtle
Number of FNGs: 0
Name of FNGs:
WarmOrama:
SSS
Worlds greatest stretch
Arm circles
Tha Thang:
Mosey to grab Cindy with five and dime. Mosey to far end of grass lot. Broke out into two groups. One group served as timer while other group completed AMRAP.
1st Cone (3 rounds)
A: Lunges (15 hard way)
B: Curls AMRAP
A: Lunges (15 hard way)
B: Tricep Ext. AMRAP
A: Lunges (15 hard way)
B: OHP AMRAP
Mosey to other end of grass lot.
2nd Cone (3 rounds)
A: Squat Thrusters (20)
B: SSH AMRAP
A: Bent Over Rows (20)
B: SSH AMRAP
A: Lat Raise (20)
B: SSH AMRAP
Mosey to take Cindy back with five and dime. Mosey over to cones to complete suicide abs.
Suicide Abs
1st Cone: 20 LBC
2nd Cone: 20 Flutters (hard way)
3rd Cone: 20 J-Lo’s (hard way)
4th Cone: Reverse Crunches
Time for four minutes of marry.
COT:
COR, NOR, Announcements, Pledge, Prayer