AO: RICHMOND HILL
QiC: Trophy
Date: 09/19/2022
Title: IPC Week 3 Pre-burn
Number of HIMs: 9
Air Ball, Blanco Fuego, Butterfingers, Low Tide, Marv, Moonshine, Papa Doc, Scope, Trophy
Number of FNGs: 0
Name of FNGs:
WarmOrama:
20 morrocan jacks
10 concrete pickers
10 lunge twists
Michael Phelps
Arm circles
Runners stretch
Tha Thang:
Mosey towards the playgrounds, stop at the benches for some laps. Partner drills, while one partner does a 1/3 mile run around the lap, other partner does reps until he returns.
Round 1- gas pumpers
Round 2- step ups on the bench
Round 3- trophy dry docks, like a Carolina Dry Dock but legs elevated on the bench for added shoulder work
Round 4- bench step overs
Round 5- big boy situps
Run back to the flag, jail break for last 100 M…
COT:
Spaghetti supper by grandma for the appreciation of the Wheel chair ramp construction…