AO: UNDERGROUND
QiC: Shank
Date: 09/27/2022
Title: Little Gnomes
Number of HIMs: 5
Bogey, Fro-Zone, R-12, Shank, Tutti Frutti
Number of FNGs: 0
Name of FNGs:
WarmOrama:
Arm stretches w/ disclaimer
Groin stretch
Runner’s stretches
TTTs
Quad stretch
Circle lunge with stretch back
Salutations to the sun
Calf stretch
Shoulder taps x50 SC
Jingle ballz x10 IC
Merkin x10
Pike merkin x10
Dive bomber merkin x10
Tha Thang:
partner workout while one partner does exercises the other holds Al Gore
10 Stair Climber Merkins
20 squat thrusts
20 Sandbag pull throughs
50 toe taps
Once complete:
One partner farmer carry 30 yards
Other side shuffles show heel to heel
Switch on the way back
Rinse and repeat
COT:
Coolarama:
X50 American Hammers
X30 Rosalitas
X50 Jingle Balls
X50 X-Men Crunches
Counterama
Namerama
After action report
Pledge
Prayer