AO: EFFINGHAM
QiC: Mustang
Date: 03/22/2021
Title: Mustangs lost Q
Number of HIMs: 5
Backstreet, Clog, Mustang, noodles, Sherman
Number of FNGs: 0
Name of FNGs:
WarmOrama:
Plank and disclaimer
20x through the tunnels
25x imperial walkers
20x jumping jacks ( in cadence)
Tha Thang:
Tabata Timer
F3 Full Body Burn
Total: 41:25 • 65 intervals
Prepare: 35 sec • 5 intervals
Work: 36:40 • 35 intervals
Rest: 04:10 • 25 intervals
Round 1
1. Prepare: 7 • 41:25
2. Work: 40 • Push-ups • 41:18
3. Rest: 10 • 40:38
4. Work: 40 • WW2 • 40:28
5. Rest: 10 • 39:48
6. Work: 40 • American Hammers • 39:38
7. Rest: 10 • 38:58
8. Work: 40 • High knees • 38:48
9. Rest: 10 • 38:00
10. Work: 40 • Monkey Humpers • 37:58
11. Rest: 10 • 37:18
12. Work: 40 • Squats • 37:08
13. Work: 200 • Jog • 36:28
Round 2
14. Prepare: 7 • 33:08
15. Work: 40 • Push-ups • 33:01
16. Rest: 10 • 32:21
17. Work: 40 • WW2 • 32:11
18. Rest: 10 • 31:31
19. Work: 40 • American Hammers • 31:21
20. Rest: 10 • 30:41
21. Work: 40 • High knees • 30:31
22. Rest: 10 • 29:51
23. Work: 40 • Monkey Humpers • 29:41
24. Rest: 10 • 29:01
25. Work: 40 • Squats • 28:51
26. Work: 200 • Jog • 28:11
Round 3
27. Prepare: 7 • 24:51
28. Work: 40 • Push-ups • 24:44
29. Rest: 10 • 24:04
30. Work: 40 • WW2 • 23:54
31. Rest: 10 • 23:14
32. Work: 40 • American Hammers • 23:04
33. Rest: 10 • 22:24
34. Work: 40 • High knees • 22:14
35. Rest: 10 • 21:34
36. Work: 40 • Monkey Humpers • 21:24
37. Rest: 10 • 20:44
38. Work: 40 • Squats • 20:34
39. Work: 200 • Jog • 19:54
Round 4
40. Prepare: 7 • 16:34
41. Work: 40 • Push-ups • 16:27
42. Rest: 10 • 15:47
43. Work: 40 • WW2 • 15:37
44. Rest: 10 • 14:57
45. Work: 40 • American Hammers • 14:47
46. Rest: 10 • 14:07
47. Work: 40 • High knees • 13:57
48. Rest: 10 • 13:17
49. Work: 40 • Monkey Humpers • 13:07
50. Rest: 10 • 12:27
51. Work: 40 • Squats • 12:17
52. Work: 200 • Jog • 11:37
Round 5
53. Prepare: 7 • 08:17
54. Work: 40 • Push-ups • 08:10
55. Rest: 10 • 07:30
56. Work: 40 • WW2 • 07:20
57. Rest: 10 • 06:40
58. Work: 40 • American Hammers • 06:30
59. Rest: 10 • 05:50
60. Work: 40 • High knees • 05:40
61. Rest: 10 • 05:00
62. Work: 40 • Monkey Humpers • 04:50
63. Rest: 10 • 04:10
64. Work: 40 • Squats • 04:00
65. Work: 200 • Jog • 03:20
Finished with 25 flutter kicks and some box cutters
COT:
– April 10th still stand for AO opening date
– Backstreet has Wednesdays Q
– Clog has Fridays Q