AO: RICHMOND HILL
QiC: _Not Registered
Date: 06/24/2022
Title: 4 corners
Number of HIMs: 4
BCG, Low Tide, Marv, Mr. Woodcock
Number of FNGs: 0
Name of FNGs:
WarmOrama:
20 SSH- in cadence
High plank
Runners stretch
Right leg up right hand up
Left leg up left hand up
Downward dog
Cobra
Go get Cindy
Tha Thang:
Carry Cindy to the turf fields
Put Cindy in the middle
Round 1 (Arms)
Start with 30 curls in the middle
Complete exercises in each corner than return to the middle for 30 curls
Corner 1- 30 merkins
2- shoulder taps 30 each side
3-tricep dips-30 (take Cindy with you)
4-sprint to corner bear crawl back
Round 2 (Legs)
30 lawn mower pulls in the middle starting point and after ever corner exercise is complete
Corner 1- squats 30
2- side lunge 30
3- mike tyson 30
4- mountain climbers 30 long way
Take Cindy home alternating farmers carry
Finish with Mary
Gas pumper
Big boys
Dying cockroach
X factors
COT:
Announcements
Saturday H2O 2.0 workout
Meet at McCallister
Swimsuit
Prayers
Safe travels for all, and recovering F3 pax