AO: RICHMOND HILL
QiC: Marv
Date: 03/31/2023
Title: Q On The Fly
Number of HIMs: 3
Butterfingers, Marv, Papa Doc
Number of FNGs: 0
Name of FNGs:
WarmOrama:
Thought Pax overslept a bit so gave them a few minutes to roll in. To no avail, we got started. No one had the Q today so YHC took it over.
SSH
Spread legs – mid left right
Straight leg toe touch
Butterfly
Phelps
Arm circles
Tha Thang:
Jog to Tennis courts
Suicides – mid and end of each court
After First court – 20 merks
First and Second court – 30 dips
First, second, and Third court – 40 squats
Repeat with abs
Big boys
Gas pumpers
Flutters
Four corners – Pax choice
1 – Bonnie Blair’s x20 hard way
One leg hop to opposite corner
2 – burpees x12
Back peddle to next corner
3 – P90x style tricep push-ups x20 each side
One leg hop halfway then sprint to next corner
4 – hand release merks x20
Jog back to flag. Talked about all the missing Pax. @Trophy @Lowtide @Oak @Airball @Moonshine @Pineknot @BCG
Did @Scope ditch us for a gym membership?
COT:
Combined workout next week at 5:30
Speed for need
Murph challenge on Memorial Day – catch some murph prep on the west side on Tuesday/Thursday’s courtesy of @Lowtide
Praise – Butterfingers clean bill of health