AO: RICHMOND HILL
QiC: Coffee bean
Date: 01/04/2021
Title: 530 – PB&F
Number of HIMs: 5
Uncle Si, BCG, Stork, Coffee Bean
Number of FNGs: 1
Name of FNGs: Mouse
WarmOrama:
20x Goofball, 10x Abe Vigoda, 20x hillbilly squats, cobra/dog stretch x3
Tha Thang:
Picked up Cindy for the first time this year for a chilly PB&F picnic.
P – Playground
AMRAP – 3 rounds of 30 seconds, 12 sec rest/rotate
pullups, curls, merkins, dips with cindy on lap
B – Bleachers
3 rounds OYO – plank when done.
10x Thrusters, 15x Cindy squats, 20x Cindy lunges, Run bleachers.
F – Field Fun
Partner up: P1 back pedal to 50, 10x jungle boy squats, sprint back; P2 performs exercise, then switch.
R1: Block pumpers, R2 Heavy Freddie’s
Return Cindy to the hurt locker.
COT:
Prayed for the nation and F3. F3 5K January 23rd at 0800, Tom Triplett Park. Sign up or spread the word.