AO: UNDERGROUND
QiC: Fro-Zone
Date: 03/02/2023
Title: 9/11 Benchmark Beat Down
Number of HIMs: 7
Bogey, Door Jam, Fro-Zone, Honker, R-12, Swashbuckler, Tutti Frutti
Number of FNGs: 0
Name of FNGs:
WarmOrama:
Neck roll w/disclaimer
Arm stretches
Hang em Hammies
TTTs
Golfer Stretch
Quad Stretch
Runner Stretch
SSH 15x IC
Buy-in 2001m (1.25 mile) ruck/run
Tha Thang:
9/11 workout – It's the same every month! 9 rounds with 11 reps of each exercise and they are as follows:
Lunges
Squat Thrusters
Rows
Overhead Sandbag Throws
Single leg Deadlifts
Coolarama:
American Hammers 30x IC
LBFCs 30x IC
LBCs 25x IC
Crunchy 🐸 10x IC
WW2s 15x IC
Freddie Merks 15x IC
Gas ⛽ rs 15x IC
COT:
Counterama. Namerama. AAR. Pledge. Pray.
