AO: WESTSIDE
QiC: Papa Doc
Date: 12/19/2023
Title: Spokes and Burpees
Number of HIMs: 6
Bluey, Hobby Lobby, Murdock, Papa Doc, Trophy
Number of FNGs: 0
Name of FNGs:
WarmOrama:
Pledge
5 Tenants
Disclaimer
SSH x10
Moroccan Jacks x10
Michael Phelps
DD
Mountain climbers x15
Cobra
Plank Jacks x10
Tha Thang:
Spoke and hub/wagon wheel 🛞 Workout
Center = Sandy Man Makers, Blockees, Burpees x3
Spoke #1: 50x KB Swings
Spoke #2: 50x Cindy squats
Spoke #3: 7/7/7/7 Merkins
Spoke #4: 50x BB situps
Concept: complete center exercise, exit at one spoke (sometimes w/Cindy), one lap around 🏀 courts in Q prescribed manner, complete spoke exercise, then return to center. Repeat until all spokes have been completed.
Halftime break: run towards Parker's and back.
Lightning ⚡ round!!
Partner up into 4 groups of 2. One partner at the spoke the other at the middle. Reduce reps to 15 (4/4/4/4 Merkins) and complete each spoke w/partner minus the lap. First team to finish wins!
COT:
#rama, namarama
Announcements:
-S4N upcoming in Jan
-Jan challenges: DEF Reset and MABA