AO: RICHMOND HILL
QiC: Trophy
Date: 03/04/2024
Title: Monday with Trophy
Number of HIMs: 6
Beads, Butterfingers, Crablegs, Papa Doc, Pine Knot, Trophy
Number of FNGs: 0
Name of FNGs:
WarmOrama:
Ss hops
Legs stretched
Arm circles
Raise the roof
Warmup lap
Tha Thang:
Grab Cindy and take it to mid field. Spokes of the wheel: 5 stations- middle plus four corners. Start with someone at each station. Rabbit is the middle station. Corner 1-chest press, corner 2-OHP, corner 3-Cindy squats, corner 4-gas pumpers. Rabbit starts with 25 thrusters, then riffle carry to first corner. Keep working on exercises until riffle carry gets to you and then switch. 1 round total. End with some merkins- side merks x 20 each side, incline x 20, decline x 20, wide grip x 20, ranger x 20, t-merks x 20 each side.
COT:
Glad to be back this week…