AO: LANDINGS
QiC: Cornhole
Date: 03/18/2025
Title: EMOM Timer Training
Number of HIMs: 7
Cornhole, Cupid, KIA, Mr. 305, Oxy, Piggy Wiggly, Wayfair
Number of FNGs: 0
Name of FNGs:
WarmOrama:
SSH
TT Tunnel
Arm Circles
Michael Phelps
Touch Toes
Lateral leg stretch
Flamingo
Tha Thang:
EMOM TIMER
1 Lap Mozy
5 Pull ups, 10 incline Merkin. 7 sets
Line Up On Flag
7 Sets
20 squats, 20 OH Press
Rifle Carry to Flag and back
2 min EMOM timer = 3 blockees
20 flutters 4 count
7 Sets
20 curls, 20 1-arm rows each arm
Lunge to flag and back
2 min EMOM timer = 3 blockees
20 flutters 4 count
7 sets
10 Merkins, 10 Tricept ext.
Rifle carry to flag and back
2 min EMOM timer = 3 blockees
20 flutters 4 count
COT:
Lords Prayer
Prayed GoldBong finds what he’s looking for.