AO: LANDINGS
QiC: Cornhole
Date: 07/22/2025
Title: The Blacksmith
Number of HIMs: 8
Backstreet Boy, Caesar, Cookies, Cornhole, Gold Bond, R. Kelly, Soccer Moms, Wayfair
Number of FNGs: 0
Name of FNGs:
WarmOrama:
SSH
TT Tunnel
Arm Circles
Later leg
Touch toes
Lateral arm
Flamingo
Tha Thang:
⚒️ “THE BLACKSMITH”
“As iron sharpens iron, so one man sharpens another.” – Proverbs 27:17
🔥 WARMUP (10 minutes) – In Cadence
🔁 PART 1 – Strength EMOM (10 min)
Every Minute on the Minute for 10 Minutes (set a timer):
• 5 Merkins
• 5 Jump Squats
• 10 curls
🧱 PART 2 – 11’s w Block
(10 min)
Two exercises, start with 10 of one and 1 of the other, move toward 1/10:
• Squats w block
Run 20-yard space between exercises (repeat)
• Overhead Press
🔨 PART 3: CHOP CHOP – Upper Body Strength (10 min)
3 Rounds (rest 30 sec between)
• 10 Cindy swings
• 10 Dips
• 10 Bent-over rows ea.
COT:
Lord’s Prayer
Soccer Moms has Q Thursday