AO: RICHMOND HILL
QiC: Salmonella
Date: 07/30/2025
Title: Biceps, Belly, Bend a Knee
Number of HIMs: 15
Beckett, Chop, Chum, Doobie, Duke, Fresh Prince, GoodShepard, Lot lizard, Mo-Gas, Mudflap, Salmonella, Shark Tank, Spray, Vetigo, Washout
Number of FNGs: 0
Name of FNGs:
WarmOrama:
Windmills, Imperials, Cobra's, Assume Position (it was kinky)
Tha Thang:
Matthew Tharpe <jmatthewtharpe@gmail.com>
11:18 AM (0 minutes ago)
to me
Circuit 1 – Upper Body (Push Focus)
40 Merkins (your choice)
40 Bleacher Dips
40 Carolina Dry Docks
40 Shoulder Taps (20 each side)
Run
Circuit 2 – Core Blast
50 Sit-ups
50 Bicycle Crunches (25 per side)
25 Leg Raises
1 minute Plank
Run
Circuit 3 – Lower Body
50 Air Squats
50 Walking Lunges
20 Jump Squats
50 Calf Raises (slow and controlled)
Run
Circuit 4 – Core Stability
80 American Hammers (40 each side)
20 V-Ups
100 Flutter Kicks (count every kick)
1-minute Plank
Run
Circuit 5 – Upper Body (Pull + Push Mix)
10 Burpees
40 Cindy Curls
10 Diamond Push-ups
20 Superman Back Extensions
COT:
ButterFingers dealing with that there, MilkMan new baby on board, lady named Deb dealing with illness, prayers for all that woke up today, grateful for God's grace, wisdom, strength and patience, live every moment to serve our Lord and Savior fully!