AO: RICHMOND HILL
QiC: Trophy
Date: 09/20/2021
Title: Hulk Ghost Q Takeover
Number of HIMs: 3
Butterfingers, Pine Knot, Trophy
Number of FNGs: 0
Name of FNGs:
WarmOrama:
Wait for Hulk, he was a Ghost Q!!!
20 ss hops
10 low slow squats
10 lunge twists
15 concrete pickers
Tha Thang:
Mosey to the park playground. 20 minute circuit training. Man on the pull-up bar is the rabbit. Pull-up station exercise will change each round, other 2 exercises remain the same- step ups and bench dips.
Round 1 – 20 pull-ups, step-ups, dips
Round 2 – 20 toes to bar, step-ups, dips
Round 3 – 20 alternating-hanging knee-ups, step-ups, dips
Round 4 – 20 kip swings, step-ups, dips
Mosey back to the COT for 3 minutes of Mary- 50 (2 ct) heal taps, 50 gas pumpers, 50 super man's
COT:
Tuesday Q is live wire. Wednesday is YHC unless hulk needs a redo….