AO: RICHMOND HILL
QiC: Papa Doc
Date: 02/25/2023
Title: Saturday 7am beta
Number of HIMs: 4
BCG, Butterfingers, Papa Doc, Shark Tank
Number of FNGs: 0
Name of FNGs:
WarmOrama:
20 SSH IC
20 Imperial walkers IC
20 Low slow squats IC
15 Merkins IC
Runners stretch
Downward dog/Cobra
Tha Thang:
Mosey to hurt locker to wake up Cindy and headed over to the turf.
Chumbaburpees
To the song, Tubthumper by Chumbawumba, start with SSH at the beginning of the song, then every time they say, "I get knocked down, but i get up again" you do a burpee. While not doing burpees, you are continuously doing SSH. (27 burpees total)
Murder Hornet variation
-Murder Bunny 10 yards then:
10 Man Makers, 10 Goblet squats, 20 curls
-Repeat til 30 yard line.
-Once complete: Bear Crawl + Cindy drag back to starting line.
Bleacher run
Proud Mary
Performed to "Proud Mary" by Creedence Clearwater Revival. Perform Big Boy Situps until “Rolling”, switch to Gas Pumps for each "Rolling", then to Flutter kick after "Rolling", then back to Gas Pumps during "Rolling", then back to Big Boy Situps. Repeat until the song ends.
Murder Hornet (Rnd 2)
-Murder Bunny 10 yards then:
10 Man Makers, 10 Goblet squats, 20 curls
-Repeat til 30 yard line.
-Once complete: Bear Crawl + Cindy drag back to starting line.
Split up into teams of 2 for a little Farmer Frisbee on the way back. Thrower farmers to where partner catches frisbee. Catcher does squats until parter arrives. Switch roles each time. Penalty 3 burpees for dropping frisbee. Tight race all the way back to the hurt locker. 2 amazing catches through the trees by shark tank!
COT:
#rama, namarama
Announcements:
-Coffee bean looking for a couple more track commanders
-Jack Hill ⛳
-Looking for more Saturday pax participation!
Prayer Requests:
-Low Tide's son with growth plate pain in leg