AO: RICHMOND HILL
QiC: Papa Doc
Date: 03/13/2023
Title: Moan-day EMOM
Number of HIMs: 7
BCG, Beads, Butterfingers, Low Tide, Marv, Papa Doc, Trophy
Number of FNGs: 0
Name of FNGs:
WarmOrama:
Pledge
Knees to hands
SSH
Straight leg kicks
Right/Center/Left leg
DD/Cobra
Plank jacks
Mountain climbers
Tha Thang:
Head over to the hurt locker and seize the day! Grab Cindy and meet back at the flag.
– 50 hand release merkins
– 50 kettle swings
20x Uphill big boys
– 75 squats
– 75 big boys
1 lap around admin bldg
– 100 cindy OHPs
– 100 cindy curls
The twist
– EMOM alternating 3 burpees & 50ish yd run
COT:
#rama, namarama
Announcements
1. NCAA March Madness brackets open!
2. Jack Hill ⛳
Prayers
F3 pax and families