AO: UNDERGROUND
QiC: Ridgeline
Date: 09/17/2026
Title: 11s with a twist
Number of HIMs: 5
Cheddar Biscuit, Fro-Zone, Rhonda Rousey, Ridgeline, Tutti Frutti
Number of FNGs: 0
Name of FNGs:
WarmOrama:
Michale Phelps
Runner stretch
Jenner
Hamstring stretch
Tutti stretch
90/90s
Calve raises
Toe raises
Imperial Walkers
Tha Thang:
Cardio day – cones set out at various distances
10 Bonnie Blairs run to first set of cones and do 1 Colosseum
Run back to starting point and do 9 Bonnie Blairs then run to second set of cones and do 2 colosseum.
We rinsed and repeated until time ran out.
COT:
Prayers for Jenny’s family after the loss of her husband. Prayers for all unspoken needs.
Thanks for the Cold Brew and for allowing me to lead this week’s beatdown. Till next time 🫡