AO: ISLANDS
QiC: Cardone
Date: 07/23/2026
Title: One man left behind 🏃🏻♂️
Number of HIMs: 8
Amazon, Finkle, Flo, Joanna, Miss Bliss, Puff
Number of FNGs: 0
Name of FNGs:
WarmOrama:
Flo, Puff, Cardone ran 3mi EC. Puff went an extra loop for bonus EC.
Arm circles, raise the roof, michael Phelps, toe reach, 4 count squats, imperial walkers, hillbillies, runners stretch, 10 decline merkins
Tha Thang:
AMRAP
5 pull ups
15 thrusters
15 tricep extensions
15 X factors
15 Joanna’s
Jailbreak to the grass and walk it back.
9 minutes of Mary exercises and 1 min plank.
COT:
Count-a-rama, name-a-rama, pledge, prayer. Forsyth Convergence 6am Saturday. 5:25 EC 3mi run les by Puff.