AO: ISLANDS
QiC: Miss Bliss
Date: 01/06/2026
Title: Islands Fitness Test
Number of HIMs: 12
Cardone, Cookies, CPAP, Joanna, Lady Chablis, Miss Bliss, Ponzi, Puff, Rapinoe, Turtle
Number of FNGs: 1
Name of FNGs: Duggar
WarmOrama:
4:50am EC Shuffle
5:15am Welcome & Disclaimer
Hold Plank – Name 5 Core Principles of F3
10x TTT
10x Imperial Walkers
10x Arm Cir Forward
10x Arm Cir Backwards
World's Greatest Stretch Right
Downward Dog to Cobra
World's Greatest Stretch Left
Shuffle hit a 5 & Dime
Tha Thang:
PT Test:
1 Mile Run – Timed
Return & record score. Hold Plank, LBCs, or come pick up the Six until all Pax complete.
2 Minute Big Boy Max Out
Record score.
Shuffle Parking Lot Lap.
2 Minute Hand Release Merkin Max Out
Record Score
Hit 5 & Dime.
Shuffle to COT.
5 Rounds of Turtles:
1 Minute Timer
5 Burpees
5 Merkins
5 Big Boys
5 Squats
Rest until time,
Rinse & Repeat.
COT:
Name/Number-O-Rama
Name FNG – Welcome Duggar!
Pledge
Prayer