AO: POOLER
QiC: Periwinkle
Date: 11/04/2024
Title: 12 Nightmares Before Christmas
Number of HIMs: 16
Backfire, Betty Crocker, Brady Bunch, Dorothy, DQ, Gilligan, Gumbo, H.A.L., Honker, Radar, Saddle, Spam, Sweet -n -low, TPS
Number of FNGs: 0
Name of FNGs:
WarmOrama:
Plank & Movements in a plank, squat with arm up, Micahel Phelps, Side Straddle Hops, run to the back lot.
Tha Thang:
12 Nightmares Before Christmas…
Do one hang clean, run to the next island and back. Do one hang clean, 2 squats, run down and back. Repeat the process by adding the next exercise each round utilizing an assortment of DBS or Cindys!
Hang Clean
Front Squats
Push Jerk
Bent Over Rows
Burpees
Thrusters (aka Thursters)
Deadlifts
Alternating Snatches
DB Swings
Weighted Lunge
Devils Press
1200m (0.75 Mile)
Rep Totals: 12, 22, 30, 36, 40, 42, 42, 40, 36, 30, 22, 1 mile
COT:
COT
AA Report – cirlce up next time, consider a break/grouping in the middle
Pledge
Prayers for a safe political environment/election and our brother LB traveling to Poland!