AO: ISLANDS
QiC: Miss Bliss
Date: 05/15/2025
Title: Beach Body Beatdown / Murph Practice
Number of HIMs: 11
Amazon, Cardone, Finkle, Flea, Joanna, Lady Chablis, Miss Bliss, Ponzi, Puff, Rapinoe, Turtle
Number of FNGs: 0
Name of FNGs:
WarmOrama:
15x TTT
20x SSH
Runner's Stretch to Pidgeon (R)
3x Downward Dog to Cobra
Runner's Stretch to Pidgeon (L)
10x Arm Cir >
10x Arm Cir <
Jog to Kroger Parking Lot high curbs, hit 5 & Dime on the way.
Tha Thang:
4x Knee Over Toe Static Lunge (each leg)
40 Step Ups (20 per leg)
5 Rounds of "Turtles"
1 Minute
4 Burpees
4 Merkins
4 Squats
4 Big Boys
Repeat every minute
Jog back to 5 & Dime…
Modified Mini-Murph
5 Pull-Ups
10 Merkins
15 Big Boys
Parking Lot Lap
Rinse & Repeat
All Pax completed 5 rounds, Super Pax completed 6+.
COT:
Mary
25 4 Count Flutter Kicks
10x/side Elbow to Knee Obliques
10x Windshield Wipers
Number & Name-o-Rama
Pledge
Prayer for Finkle's Co-Worker & Puff's friend who are in the hospital.