AO: LANDINGS
QiC: _Not Registered
Date: 08/05/2025
Title: The Beat Down
Number of HIMs: 12
Backstreet Boy, Caesar, Cornhole, KIA, Oxy, R-Kelly, Ramrod, Soccer Moms, Tooth Fairy, Wayfair
Number of FNGs: 1
Name of FNGs: Situation
WarmOrama:
SSH
TT Tunnel
Flamingo
Touch Toes
Arm Circles
Lateral Leg stretch
Lateral arm stretch
Tha Thang:
1 Lap Mozy
Stage 1 EMOM Timer 1 minutes
7 Sets
– 10 Merkins
– 10 Jump Squats
– Curls until timer goes off
Stage 2
7 sets
– 20 OH Press
– Run to Cone and back
– 20 Cindy squats
Stage 3
7 Sets
20 dips
10 single arm rows each arm
5 minutes if Mark
COT:
Lords Prayer