AO: LANDINGS
QiC: Cornhole
Date: 10/19/2023
Title: Back/ Biceps/ Legs/ Shoulders
Number of HIMs: 8
Cornhole, Duce, Fruity Pebbles, Khaki, Manscape, Spread Eagle, Tiny Tim, Waterboy
Number of FNGs: 0
Name of FNGs:
WarmOrama:
Arm Circles
Arm Crossovers
SSH
Thru the Tunnel
Worlds Greatest Stretch
Tha Thang:
800 meter mozy
800 meter Indian Run
3 sets of 8 pull-ups
Partners
200 rows (50ea arm) partner runs 200M
100 curls partner runs backward 200M
100 squat / thrust partner runs 200M
100 Freddie Mercury partner runs backwards 200M
100 LBC partner runs 200M
Plank jack each partner other runs 200M
400 Meter warm down run
COT:
Asked God for some extra grace today for the guys that showed up.
Prayed for Ukraine and all the folks in the Middle East
Gave thanks for good health and the ability to workout