AO: RICHMOND HILL
QiC: Fresh Prince
Date: 03/03/2023
Title: Bring a Friend Friday – F3 on 3/3
Number of HIMs: 21
Backflow, Beads, Brick, Chop, Coffee Bean, Duke, Dump truck, Fresh Prince, Greenspan, Hoover, LiveWire, Magic, Old Yeller, Papa Doc, Shark Tank, Siwa, Smoke, Wild Thing, Yo-L0
Number of FNGs: 1
Name of FNGs: Huff and Puff
WarmOrama:
Jog around the square – stopping at each light for a warmup exercise :
SSH – 20
Mountain Climbers – 20
Grass Pickers – 20
Merkins – 20
Cobra & Downward Dog
Tha Thang:
Grab ol’ Cindy, grab a partner and mosey to the turf field all lining up as partners to complete a partner workout with a combo exercise that’s non – stop movement :
Partners completed the following:
100 yard farmers carry down, sprint back (partner is squatting during this transition) – switch
50 yards – Murder Bunny/Curls
100 yards – Shoulder ol Girl/ partner completes Kettle Bell Swings
50 yards – seated row with Cindy to 50/ partner does sit ups
100 yards farmers carry/ partner completes kettle bell swings
50 yard rifle/ partner OhP
100 yard Cindy carry, sprint back: partner burpees
****everyone completes curls until all groups finish
Finish up with Cindy shuttle run, groups of ten to the 15 all blocks .
COT:
Prayers up for Cindy, Jennifer, Lauren, travel mercies and speed for need!