AO: UNDERGROUND
QiC: Fro-Zone
Date: 08/05/2025
Title: The Dynamic Trio
Number of HIMs: 8
Bogey, Cheddar Biscuit, Chief, Fro-Zone, Shake it, Skinny Dip, Tutti Frutti
Number of FNGs: 0
Name of FNGs:
WarmOrama:
Arm Stretches w/disclaimer
Trunk Twists
Hang em Hammies
Cossack Stretch
World's Greatest Stretch
Jenner
Groin Stretch
SSH IC x12
Tha Thang:
With vests securely fastened and coupons ready, our trio circuit started with the following exercises below:
Sand bag throws x10
Flutter Kick w/ Press (4 count) x10
Rows x10
Curls for the Girls x10
Weighted Slow Squats x10
Dips x10
After completing the aforementioned pax performed x30 steps ups (ea leg) then moseyed over to our flag area to finish the circuit with a lunge walk. The EMOM timer was set to every 3 mins at which point pax completed 5 burpees. We ran this dynamic trio until 10 rounds of the EMOM timer had been completed.
Coolarama:
Consulted the Can
COT:
Name-O-rama. Count-O-rama. AAR. Announcements. Pledge. Pray. Shirtless Tuesday POL.
Other-fs tomorrow at White Bluff/Abercorn Starbucks
10Yr planning Happy Hour Thursday – 8/7