AO: WESTSIDE
QiC: Papa Doc
Date: 10/20/2022
Title: Speed Bumps
Number of HIMs: 4
Click it, Marv, Papa Doc, Scope
Number of FNGs: 0
Name of FNGs:
WarmOrama:
Pledge
SSH x20
Imperial walkers x20
Arm circles
Michael Phelps
Downward Dog
Runners Stretch
Tha Thang:
Mosey to first speed bump
20x Merkins IC (3 count negative, 1 count up)
20x Squats IC (3 count negative, 1 count up)
5x Burpees
Mosey to second speed bump
15x Carolina Dry Dock IC (3 count negative, 1 count up)
20x Bonny Blair HW OYO
5x Burpees
Mosey to third speed bump
20x broad jumps across the speed bump OYO
20x Mtn climbers HW OYO
5x Burpees
Mosey to fourth speed bump
Continuous Mary on your 6
20x flutter kicks IC
20x gas pumpers IC
15x Freddy Mercury IC
20x LBCs OYO
5x Burpees
Mosey to Road bend RR tie
20x tricep dips IC (3 count negative, 1 count up)
20x step-ups HW OYO
5x Burpees
Mosey back to start with alternating back pedal & sprints between the speed bumps
Finished with 2 Rounds Pax choice Mary
COT:
Announcements
Nothing new to pass, check @mumblechatter channel for good resources.
Praises
@scope Grandfather extremely successful triple bypass surgery follow-up
Prayer Requests
@scope Army neighbor inappropriate behavior accusations from daughter, split town; police involved
@papadoc traveling to Delaware for the weekend