AO: LANDINGS
QiC: Bigsby
Date: 09/19/2024
Title: Gold Bond's Requested Workout
Number of HIMs: 10
Bigsby, Cornhole, Flo, Mr. 305, Myrtle, Oxy, Ramrod, Spread Eagle, Waterboy, Wayfair
Number of FNGs: 0
Name of FNGs:
WarmOrama:
SSH x 10
TTT x 10
Leg Stretches
Arm Stretches
Rune one lap
Tha Thang:
10 sets of 5 pull-ups and 10 big boy sit-ups
Divided up into two groups.
Group 1 ran suicide sprints. Group 2 performed AMRAP Squats with Cindy until last man finished running. Then the groups switched.
This continued for 9 rounds with the following exercises (Squats, merkins, KB swings, Blockies, LBCs, Rows, Thrusters, Curls, and Flutters).
3 minutes of core exercises to finish.
COT:
Announcements, Pledge and Prayer