AO: ISLANDS
QiC: Ponzi
Date: 07/08/2025
Title: Shred X
Number of HIMs: 13
Amazon, Booger, Cardone, Finkle, Flea, Joanna, Lady Chablis, Miss Bliss, Ponzi, Rapinoe, Red Ryder, Turtle
Number of FNGs: 0
Name of FNGs:
WarmOrama:
SSS
EW
Arm Circles
Raise the roof
Worlds greatest stretch
Tha Thang:
Split into two groups and mosey to pick up Cindy with 5 and dime. Mosey around lot to first stop. Group 1 (A) served as timer while group 2 (B) completed AMRAP. Switched.
1st stop
A: Lunges (15 hard way)
B: Curls AMRAP
A: Lunges (15 hard way)
B: Tricep Ext. AMRAP
A: Lunges (15 hard way)
B: OHP AMRAP
Mosey to second stop
2nd stop
A: Squat Thrusters (20)
B: SSH AMRAP
A: Bent Over Rows (20)
B: SSH AMRAP
A: Lat Raise (20)
B: SSH AMRAP
Mosey to last station
Pull-up Station
A: Merkins (20)
B: pull ups AMRAP
A: Diamond Merkins (20)
B: pull ups AMRAP
A: Wide Merkins (20)
B: pull ups AMRAP
Suicide Abs – good pace to keep heart rate up; storage building serves as base; each round added a stop; stacked until 4 rounds completed.
1st stop: 20 LBC
2nd stop: 20 Flutters (hard way)
3rd stop: 20 J-Lo’s (hard way)
4th stop: Reverse Crunches
Mosey to put up Cindy with another 5 and dime. Mosey to flag.
COT:
COR, NOR, Announcements, Pledge, Prayer