AO: LANDINGS
QiC: Bigsby
Date: 12/30/2025
Title: Guess who's back
Number of HIMs: 8
Bigsby, Hoochie, KIA, Oxy, R-Kelly, Ramrod, Wayfair
Number of FNGs: 0
Name of FNGs:
WarmOrama:
Arm Circles, toe touches, flamingos, ssh x 10, ttt x10, slow count squats x 10, merkins x 10, 400 meter lap.
Tha Thang:
*Sets of Merkins, Cindy Squats, Flutter Kicks.
Sprint approx. 100 yards. 5 pull-ups. Sprint back.
*10 sets increasing reps from 10 to 12, 14, 16, 18, 20 and then decreasing to 18, 16, 14, and 12.
Circle of Pain
25 overhead press
20 curls
5 blockies
10 bonnie blairs the hard way
10 American hammer in 4 count cadence
10 freddie merks in 4 count cadence
10 windshield wipers in 4 count cadence
15 single arm rows (R/L)
5 Thrusters
COT:
Announcements.
Pledge
Prayer