AO: COLOSSEUM
QiC: Bullwinkle
Date: 05/13/2024
Title: 4 Square
Number of HIMs: 3
Bullwinkle, Door Jam, WooHoo
Number of FNGs: 0
Name of FNGs:
WarmOrama:
Michael Phelps
Arm Circles
Chinooks
TTT
Various leg stretches
SSH
Tha Thang:
Square 1: Merkins, Tri Ext., Curls, OHP
Square 2: Flutters IC, LBC, Mountain Climbers IC, Gas Pumpers
Square 3: Squats Lunges, Calf Raises, Burpess
Square 4: Derkins, Dips, Chest PRess, Lawn Mowers
Square 5: Colosseum, American Hammers, WW2, Dollies
Square 6: Squat Jumps, Thrusters, Calf Raises, Burpee Jump Overs
Each square consisted of 4 sets of 10 reps of each exercise. After one set complete (i.e. Merks (10), Tri Ext (10), Curls (10), OHP (10)) one would mosey to the cone and back to start set 2 of those same exercises.
Everything was OYO. We only had enough time to get through Square 4
COT:
Door jam’s wife’s grandfather
Miyagi’s M