AO: WESTSIDE
QiC: Papa Doc
Date: 12/27/2022
Title: Corners
Number of HIMs: 3
Low Tide, Murdock, Papa Doc
Number of FNGs: 0
Name of FNGs:
WarmOrama:
Warm up on the fly to get the blood flowing:
– High knees, but kicks, side shuffle, back peddle, karaoke
– Truck twists
– Michael Phelps
– Push up bras
– Slow squats
– Butterfly
– Downward dog
– Runners stretch
Tha Thang:
Mosey over to the cold locker to grab Cindy then met up on the basketball courts
Q explained SOM 4 corners with cindy
TABATA style 60 sec AMRAP exercise 1, 30 sec "rest" with exercise 2
Repeat 3x exercises pairs "shoulders/back, chest/arms, legs"
Rifle carry to next corner then jog one lap
First corner
1: OHP / Arm circles
2: Chest press / push up bras
3: Sumo squats / imperial walkers
Second corner
1: Kettle swings / pencil hold
2: Curls / SSH
3: Cradle squats / calf raise
Third corner
1: Upright row / we're not worthy
2: Merkins (3/3/3 💎/reg/wide) / high plank
3: Squat jumps / sumo pose
Fourth corner
1: Dry docks / overhead claps
2: Skull crushers / American hammers
3: Good mornings / bent over row
Pax choice Mary
2x exercises per pax
COT:
#rama, namarama
Announcements:
-Savannah Speed for Need opportunities
-Murdock educated us on growruck vs goruck
-Expect Saturday 2.0 Q this week
Prayers:
@Murdock knees and second round of SERE school