AO: ISLANDS
QiC: Soft tail
Date: 05/18/2022
Title: The mess
Number of HIMs: 14
Booger, Captain Cheese, Cardone, Flea, Ichiro, Joanna, Lady Chablis, Leia, Pecker, Rapinoe, Red Ryder, Soft tail, Turtle
Number of FNGs: 0
Name of FNGs:
WarmOrama:
Plank and named our five core Principles, on your feet Forward arm circles, reverse arm circles, raise the roof, Through the tunnel and four count squats all in cadence.
Tha Thang:
Mosey to the pull-up bars
Betty Crockers back blast looked fun so it made it easy to plan Tuesdays workout.
Round 1: 1 pull-up, 2 Merkins, 3 squats Run to 1st island and back
Round 2: 2 pull-ups, 4 Merkins, 6 squats
(Total: 3/6/9)
Run to 2nd island and back
Round 3: 4 pullups, 8 Merkins, 12
squats
(Total: 7/14/21)
Run to 3rd island and back
Round 4:6 / 12 / 18
Totals: 13 / 26 / 39
Run to 4th island and back
Round 5: 8/16/24
Totals: 21 / 42 / 63
Run to 5th island and back
Round 6: 16/ 32 / 48
Totals: 36 / 74 / 111
Once you hit round six start working your way backwards.
ROM:20 Reverse crunches 20 LBCs 20 hello dollys 20 Rocking Ryan’s all on your own and 30 count plank on your feet.
COT:
Murph coming up at Daffin! Memorial Day weekend. Islands F3 tee shirts dropped last night go check them out and get your order in. Run tomorrow at Daffin and also Saturday work out Daffin breakfast afterwards. Place to dream coming up June 23 still looking for volunteers.