AO: SAVANNAH
QiC: Ichiro
Date: 07/19/2022
Title: Kickstart my heart
Number of HIMs: 15
Cardone, CPAP, Flea, Flo, Joanna, Lady Chablis, No Fault Found, Pecker, Ponzi, Rapinoe, Red Ryder, Woody
Number of FNGs: 2
Name of FNGs: Fini and Pele
WarmOrama:
20 – SSH
12 – TT
10 – IW
10 – RR
10 -RNC
1 min plank
Tha Thang:
6 Station progression shuttle run with 2 Cindy’s
Select: 2x or 3x multiplier
Return to starting line and add in Pull-ups
Each Station: select a card at random, then double or triple that number.
Cards: Burpees, Squat Jumps, Merkins, Curls, Shoulder Presses, Blockees, and Lunges
Return to the flag and wait for the 6 in plank position
Mary’s:
Flutters, reverse crunches, hello dollys, X factors
COT:
Have a great day fellas. Thank you for working hard this morning. See you guys soon!
Ruck tomorrow morning – meet at the church 5:15