AO: RICHMOND HILL
QiC: Coffee Bean
Date: 04/25/2022
Title: Cindy on Time
Number of HIMs: 9
BCG, Butterfingers, Hulk, Low Tide, Marv, Primary, Scope, Trophy
Number of FNGs: 0
Name of FNGs:
WarmOrama:
pledge
warmarama- Plank/cobradog tenets & disclaimer, SSH, Concrete pickers, Michael Phelps, arm circles, slow squats.
Tha Thang:
Mosey Lap around building with high knees, heel kicks, Mario's – pick Cindy up for Tabata work.
30s/10s split – 3 exercises x 4 rounds
Set 1: thrusters, OHP, lunges
Set 2: reverse grip lawnmower L / R, Curls
Set 3: decline/block merkins, skull crusher, Squats
Rifle Carry with OHP on Qs command back to hurt locker.
4MoM: 50s/10s Tabata style: BBSU, Heels to heaven, Freddie Mercury, Low Plank,
Took a page out of the dictators book and modified the workout along the way. Only had time for 4 minutes of Mary before Namarama.
COT:
Speed for Need race Saturday, Tuesday Westside Murph training,