AO: UNDERGROUND
QiC: R-12
Date: 04/10/2023
Title: Fro’s Star Cross
Number of HIMs: 2
Bogey, R-12
Number of FNGs: 0
Name of FNGs:
WarmOrama:
Step Ups
Big Arm Circles
Michael Phelps
Trunk Twists
Lunge Walk around the Circle
Hang ‘Em Hammy Stretch
TTT Stretches
Runners Stretch
Groin Stretch
Sciatica Stretch
Tha Thang:
Murder Mondays reigning theme of cardio crazy continued today. FroZone’s Star Cross course covers 2.5 miles while hitting x4 exercises at the point of each leg of the Star cross. Our exercises completed were
1) x5 – Spartan Burpees
2) x5 – Colosseums
3) x5 – Jump Squats
4) x5 – Standard Burpees
Start at the City Hall Bricks & complete the Spartan Burpees. Next Run to the Tree of Life, loop all the way around and head to the police station where you complete Colosseums. Head back to the Tree of Life and loop all the way around on your way to the Custom Car Restoration front doors and complete the Jump Squats. Loop the Tree of Life again and head down to the Cul de sac where we completed our standard burpees. Loop the Tree again and head back to the City Hall bricks. Rinse and repeat as long as time permits
COT:
COOLARAMA
x30 – X-MEN Crunches
2 min Bridge Hold
x30 – E2K’s
x10 – Heelz 2 Heaven Fro Style
Numberama – Namarama – After Action Report – Pledge – Prayer