AO: LANDINGS
QiC: Bigsby
Date: 02/06/2024
Title: Beach Workout
Number of HIMs: 11
Bigsby, Captain Cheese, Cornhole, Gold Bond, KIA, Kirby, Manscape, Mr. 305, Oxy, Spread Eagle, Waterboy
Number of FNGs: 0
Name of FNGs:
WarmOrama:
Arm Circles
Arm Stretches
Flamingos (R/L)
SSH x10
TTT x10
Tha Thang:
400 meter lap (with 10 pull-ups)
5 sets of 10 reps of the following:
– Merkins
– We're Not Worthies
– Decline Merkins
– Overhead Press
– Incline Merkins
– Dips
– Single Arm Row (R)
– Single Arm Row (L)
– Curls
– WW3 Sit-up (Bench Press Cindy – Sit-up- Incline press Cindy)
400 meter lap with 10 pull-ups
8 minutes of core:
50 Big Boy Sit-Ups
40 Freddie Mercuries
30 4ct flutter kicks
20 Big Boy Sit-ups
10 4 ct flutter kick
COT:
Gold Bond has the Q Thursday.
Pledge.
Prayers.