AO: UNDERGROUND
QiC: Swashbuckler
Date: 10/01/2024
Title: 9/11 Benchmark
Number of HIMs: 8
Bogey, Cheddar Biscuit, Door Jam, Shake it, Sweet -n -low, Tutti Frutti
Number of FNGs: 0
Name of FNGs:
WarmOrama:
Stretch on your own for an early start
Tha Thang:
2001m run
9 rounds of 11 reps:
Lunges
Squat Thrusters
Rows
Overhead Sandbag Throws
Single Leg Deadlift
5 minutes of step ups
COT:
Names our FNG Dale Simmons “Chief”
Pledge pray and on the way