AO: ISLANDS
QiC: Pigtails
Date: 10/22/2026
Title: Scary Strength + Curb Set
Number of HIMs: 5
Finkle, Lady Chablis, Miss Bliss, Turtle
Number of FNGs: 0
Name of FNGs:
WarmOrama:
Parking lot lap
Arm circles front/back
Michael Phelps
*5 & DIME*
DYNAMIC STRETCHING
20m quad stretches
20m toe touches
10m ankle to knee squat
10m knee pulls
20m leg swings
Tha Thang:
STRENGTH SET
Four stages w/ lunge cooldown
1. 20 Overhead press, 15m cindy lunge
2. 30 Bicep curls, 15m Cindy lunge
3. 25 Squats
4. 10 WW3
jog 0.25 miles to Kroger
CORE SET
-plank
-6 inches
CURB SET – 45 seconds on / 15 off (12min)
2 sets
– Jump, step downs
– Decline pushups
– Toe taps
– Dips
– Step ups right foot
– Step ups left foot
*jog 0.25 miles to Base
COT:
Prayed for leadership, gratitude, and peace in uncertainty