AO: LANDINGS
QiC: Ramrod
Date: 10/17/2024
Title: Doctor said I need a backiatomy
Number of HIMs: 7
Bigsby, Cornhole, KIA, Kirby, Oxy, Ramrod, Spread Eagle
Number of FNGs: 0
Name of FNGs:
WarmOrama:
Arm circles
SSH x 15 IC
TTT x 10 IC
Quad stretch
Hamstring stretch
Windmills x 8 IC
Mosey 2x laps
Tha Thang:
11s
Start with Squats, then murder bunny to cone (this sucked) then overhead press with Cindy, murder bunny back, repeat.
Run 400m
Start with Curls, then rifle carry to cone, then tricep extension then mosey back.
Run 400m
1 set, max rep pull-ups.
Wall sits to time.
COT:
Pledge and prayer