AO: RICHMOND HILL
QiC: Papa Doc
Date: 02/26/2024
Title: Late show standard
Number of HIMs: 4
Beads, Crablegs, Papa Doc, Pine Knot
Number of FNGs: 0
Name of FNGs:
WarmOrama:
SSH
Straight leg kicks
Arm circles
Tha Thang:
Grab Cindy and assemble at the middle circle.
4 stations around the circle w/exercises:
1: OHP x50
2: Squats x50
3: Am Hammers x50
4: Curls x50
3 man makers each time you rotate to a new station
Rnd 2
1: One arm rows x25 each arm
2: One arm elevated block merks x25
3: Gas pumpers x25, flutters x25
4: Lunges x25 each leg
Meet in middle for pax choice Mary to finish
COT:
Pledge
#rama, Namarama