AO: ISLANDS
QiC: Flea
Date: 05/17/2022
Title: Shake-N-Bake
Number of HIMs: 14
Arrowhead, Booger, Cardone, CPAP, Flea, Ichiro, Joanna, Lady Chablis, Pecker, Rapinoe, Red Ryder, Turtle, Woody
Number of FNGs: 1
Name of FNGs: Doogie
WarmOrama:
SSH in cadence, 15 squats on your own, 3 bear crawls with Burt kickers back (20 yards)
Tha Thang:
(4 cones spaced 100 meters apart)
A: Mosey 2 cones at 80% pace: 10 Burpees, 20 Big Boys, 10 Merkins. Run two more cones and repeat. Total of 4 exercise cycles.
B: Mosey 3 cones at 70% pace, last 100m is full 100% sprint- repeat four cycles.
Pull-ups until the six is in!
ROM: Hello Dollys, Reverse Crunches, American Hammers, Freddie Mercurys, J-Lo’s
COT:
Murph coming up at Daffin! Memorial Day weekend great workout and great time of brotherhood!