AO: RICHMOND HILL
QiC: Coffee Bean
Date: 02/01/2021
Title: 530 – Cindy Blast Off – 2-1-2003 Colombia shuttle tribute
Number of HIMs: 3
BCG, Coffee Bean, Stork
Number of FNGs: 0
Name of FNGs:
WarmOrama:
SSH, slow squats, prone row, slow merkins, abe vigoda.
Tha Thang:
Warmup run around woods to hurt locker.
Pick up Cindy and head to launch site, next to pond track.
Pre-launch: OHP, Curls, Dips x 20IC, Thrusters x 20, engine starters x 25/arm
Clock Merkin count down – perform 5 hands on block, 5 left hand, 5 feet on block, 5 right hand. Continue with 4, 3, 2, 1. 60 total merkins
Launch halfway around pond to opposite side light pole for some zero-G(no cindy) fun. Squats, jungle boy squats, single count lunges R1x20, R2x10
Re-entry run back to launch site, repeat pre launch.
Drop cindy off and return to COT for 6MOM/Lower body.
10 squats, 15 gas pumpers, 10 squats, 20 LBC, 10 jungle boys, 20 Freddie Mercury, 10 jungle boys, 15 Bigboy situps, 10 lunges, 20 something, 10 lunges, 20 dying cockroach
COT:
Prayers for F3 brothers and Stork's dad Allen. Palmetto 200 is looking for 1 more runner, contact Flattire for info and signup to lead a Q!