AO: LANDINGS
QiC: Oxy
Date: 05/04/2023
Title: Copy and Paste
Number of HIMs: 8
Blart, Fauci, Hoochie, Kirby, Oxy, Spread Eagle, Tiny Tim, Waterboy
Number of FNGs: 0
Name of FNGs:
WarmOrama:
SSH x 15
TTT x 15
Flamingo both legs
Arm circles front and back x 12
Indian Run 2 laps
Tha Thang:
Copy and paste from Iron Pax. 8 cones in a circle around the flag. Each cone a different workout.
20 OHP
20 Mountain Climber hard way
20 one arm row each arm
20 side (sick) lunges
20 curls
20 Nolan Ryan easy way
20 triceps extensions
20 Cindy squats
Start in middle. Do 5 blockees. Rifle carry to first cone and do the exercise. Murder bunny back to center and repeat for all cones. Once you finish the circle, run to track and back and start over. Everyone almost got 2 full rotations.
COT:
Tiny’s birthday is Sunday. He is celebrating with a lot of Q’s. Prayed for everyone.