AO: ISLANDS
QiC: Lady Chablis
Date: 10/02/2025
Title: B-Day Q mini-mod Murph
Number of HIMs: 9
Cardone, Finkle, Joanna, Miss Bliss, Pigtails, Rapinoe, Roll Tide, Turtle
Number of FNGs: 0
Name of FNGs:
WarmOrama:
SSH, Arm Circles x 2, RTR, Michael Phelps, 4 count squat, Runners Stretch
Tha Thang:
Mini Murph Mod:
Rep Count: 5-10-15 (pulls, mercs, squats, run)
R1- hang
R2- scalp pulls
R3-slow form pulls
R4- max rep
R5-chin up
R6-10- alt grip
COT:
Count, Name, Announcements, Pledge, Prayer Request, Prayer:
10/25 City Ruck, 11/8 Anni beatdown
Sparky’s M and Tricia