AO: UNDERGROUND
QiC: Door Jam
Date: 02/15/2024
Title: Finish if you can
Number of HIMs: 10
_Not Registered, Betty Crocker, Bogey, Cheddar Biscuit, Door Jam, Fro-Zone, Litter Box, Little Blue Pill, Swashbuckler, Tutti Frutti
Number of FNGs: 1
Name of FNGs: FNG (Rob)
WarmOrama:
Arm cross
Plank calf and shin stretch
Runner/Jenner
Quad stretch
Hamstring
Mosey around city hall, then vest up
Tha Thang:
Tabata style but with a twist.
Three sets of four exercises. Work for one minute, aiming to get the number of reps specified. If reps completed before the timer, rest until it goes off; otherwise roll into the next one. Go through the set twice, then rest for 2 minutes before moving to the next set. Pax split up to make use of the coupons.
Set 1 – Bags
15 UG merks
20 squats with bags
6 overhead bag throws
20 front rows
Set 2 – Bells
20 KB swings
10 bellees (like a blockee)
20 OHP
15 tricep ext
Set 3 –
15 bobby hurley
8 navy seals
30 shoulder taps
8 Lt. Dans
COT:
Some tweaks to the rep counts needed–target is about 45 seconds of work. But the target reps is nice because I tend to work harder to hit the target than I would with just an AMRAP. YMMV.
Anvil is moving this weekend, needs help
Where is Elmer? The world wonders…