AO: RICHMOND HILL
QiC: Papa Doc
Date: 09/09/2022
Title: Wet Corners +1
Number of HIMs: 2
Moonshine
Number of FNGs: 0
Name of FNGs:
WarmOrama:
Individual warm-up waiting for our anticipated Q, until we realized that we were it.
Arm circles
Leg stretches
Tha Thang:
Concept: Complete (1) exercise – run one full lap around the admin bldg. Next staion +1 corner and +1 exercise until time. So, 5 corners on each run.
First corner:
30x merkins + 1 lap
Second corner:
20x diamond merkins + 20x squats + 1 lap
Third corner:
20x curb dips + 20x Big Boys + 20s squats + 1 lap
Fourth corner:
15x curb caroline dry docks + 20x plank jacks + 1 min high plank + 10x wide grip merkins + 1 lap
Fifth corner:
50x curb calf raises + 10x diamond merkins + 20x squats + 10x lunges across width of street + combo (10x big boys/10x gas pumpers/10x box cutters)
1 full lap back to start corner
10x burpees + 20x big boys + 10x hammer twists + 10x diamond merkins + (can't remember…)
3 full laps back to start corner to finish
COT:
Moonshine – uncle with debilitating medical condition
Papa Doc – getting into busy time of life coaching baseball and soccer. Keep focused on quality family time.