AO: RICHMOND HILL
QiC: Butterfingers
Date: 12/06/2021
Title: Arms/Chest Blast
Number of HIMs: 6
Low Tide, Mr. Woodcock, Pine Knot, Scope, Trophy
Number of FNGs: 0
Name of FNGs:
WarmOrama:
Pledge
Asphalt Pickers 15
Pushup Bra 15
Arm circles
Michael Phelps
Downward Dog stretch
Tha Thang:
Run to McAllister Play ground
Partner up for 3 rounds on 3 stations.
– 12 reps each round of variation of pull up (wide pull up and chin up)
– squats ( 80/20 weight each leg)
– leg raises
Pull up station is the pace station. Once reps were completed, it was time to rotate. Partner to spot
Run to Tennis Courts
-4 corners of variations of push ups with running in between. 2 variations per corner
Regular 20
Wide 20
Diamond 20
Off Angle 20
On your Side 20
Clap 20
Fingers to the side 10
Pike or hand stand 10
Down Dog push up 10
Side to side 10
Sprint to end of Court.
Run Back to the Flag
COT:
COR
NOR
Announcement: Spartan Race in Feb….2nd F on Thursday at Kelly's Irish Pub after work
Prayers : Pax we haven't seen in a while.