AO: WESTSIDE
QiC: Moonshine
Date: 09/15/2022
Title: A Westside Story
Number of HIMs: 5
Low Tide, Marv, Moonshine
Number of FNGs: 0
Name of FNGs:
WarmOrama:
Pledge, disclaimer, tenets
20 ssh
Stretch arms
Michael Phelps
-across the chest
-behind the head
Stretch legs
-straight leg
-wide leg
-quad stretch
Downward Dog
Cobra
Tha Thang:
Chapter 1 – The Pickup
Pick up Cindy, return to AO
Ladder lift up to 10 & back down w/ partner – Sumo deadlift
—
Chapter 2 – The Picnic
Mosey to field, 1 min wall-sit otw
50 yd. Lunges, 25 squats at goal line, 50 yd. lunge back to starting point.
—
Chapter 3 – The Pearl Necklace
~A medium sized mosey~
Stop1 – Peterson step up (step down) @ 25 each leg
Stop2 – Plank @ 1 minute
Stop3 – Step ups / Calf raises @ 25 each leg
Stop 4 – PAX Mary
Frog kicks @ 20
Heels to heaven @ 20
Big boys @ 15
Hammer Twists @ 20
Side planks @ 30 seconds each side
End back at AO – drop Cindy off at home
COT:
Marv travels
Prayers for healing – physical, emotional, spiritual