AO: RICHMOND HILL
QiC: Trophy
Date: 01/23/2023
Title: Farmers and 40s
Number of HIMs: 7
BCG, Butterfingers, Low Tide, Marv, Oak, Papa Doc, Trophy
Number of FNGs: 0
Name of FNGs:
WarmOrama:
20 ss hops
20 lunge twists
20 asphalt pickers
Arms circles, etc..
Tha Thang:
Farmers and 40s
While partner farmers 50 yards out and back, you do reps x 40 ea
1st round – alternating block merkins x 40, easy way
2nd – ohp x 40
3rd – thrusters x 40
4th – arm extensions x 40 easy way
5th – curls x 40
6th – split squats x 20 ea leg
7th – decline merkins x 40
8th – lawnmower pulls x 20 ea arm
COT:
Pap doc needs runers for his birthday running in Jacksonville. February 11th, Kraken run. Prayers for travel. Marv co-worker dad recovery. Praises to Oak!