AO: RICHMOND HILL
QiC: Scope
Date: 10/19/2022
Title: Long way to the farm
Number of HIMs: 9
Air Ball, BCG, Butterfingers, Low Tide, Marv, Papa Doc, Pine Knot, Trophy
Number of FNGs: 0
Name of FNGs:
WarmOrama:
SSH IC-20
Imperial walker IC- 15
Wide leg- middle/right/left
Butterfly
Trunk twist.
Grab Cindy and back on the flag.
Tha Thang:
Form 2 lines, one has 1 farmer, 2 rifles, and 1 runner and the other has 2 farmers, 1 rifle, and 2 runners.
Going to each corner of the admin the line with the farmers and rifle go the short (1 leg) way and the runner goes the long (3 leg) way to meet them. Rotate at each corner so everyone runs once and does each station once.
Round 1: at every corner everyone does…
Block Merks (25)
Curls (25)
OHP (25)
Round 2: at every corner everyone does…
Decline merks (20)
Big boys (20)
Cindy overhead leg raises (20)
Finished with 2 rounds of bicep blast:
1 round=
30 seconds holding Cindy at parallel
5-10 seconds off
30 reps of curls.
Put Cindy up and circle up
COT:
Trophy’s dad had surgery
Air Ball nagging leg injury
Low tide’s hip
Papa Doc’s sister is a missionary in Russia and mother is there visiting.