AO: ISLANDS
QiC: Ponzi
Date: 08/26/2025
Title: Smoked
Number of HIMs: 9
CPAP, Finkle, Miss Bliss, Ponzi, Rapinoe, Red Ryder, Roll Tide, Turtle
Number of FNGs: 0
Name of FNGs:
WarmOrama:
Michael Phelps
SSS
Worlds greatest stretch
EW
Tha Thang:
Completed base exercises. Cindy carry to 1 island. Back to base, Cindy to 2 island, back to base, Cindy to 3 island, back to base.
Base
Pulsing Cindy squats – 5 each side
Pull-ups – 5
Hanging leg raises – 10
Island reps: 20/10, 18/9, 16/8 until 2/1. Equals 110/55 reps.
Island 1
Merkins/LBC
Island 2
Curls/Tricept Ext
Island 3
Squats/4 count flutters
Mary for time
COT:
COR, NOR, Announcements, Prayer