AO: RICHMOND HILL
QiC: Wild Thing
Date: 07/16/2021
Title: DJ and Ding Ding
Number of HIMs: 7
Chop, Duke, Fresh Prince, LiveWire, Salmonella, Shark Tank, Wild Thing
Number of FNGs: 0
Name of FNGs:
WarmOrama:
Side straddle x 10
Deep squats x 15
Wide squads x 10
Feet close squats x 7
Concrete pickers x 10
Plank, right side, left side
Merkins x 5
Tha Thang:
Mosey to Pain locker to get Cindy and meet back at the corner of the building
W/ Music – AMRAP 1 minute sets x 7 movements
1. Push press, straight leg dead lift on curb, alternating push-ups on Cindy, squats, curls, dips, merry
Mosey straight and sprint curves around building for rest
2. Upright rows, kettle bell swings, incline/decline merkins, split squats, curl variations, dip variations, merry
Same run for rest
3. Chest press w/ variation, figure 8s, single leg lunges/switch, dive bomber/Spider-Man push-ups, curl and press, overhead tricep ext w/ lay down tricep press, merry
One more lap back to the flag
COT:
David Black is at home, Sal and Coke doing good things, Primary and family, school is almost back!!
6:00 JFGets fill it up!!