AO: RICHMOND HILL
QiC: Brick
Date: 03/15/2023
Title: EBs – Beach Bods Don’t Build Themselves
Number of HIMs: 17
Beads, Brick, Chop, Chum, Coffee Bean, Doobie, Dozer, Duke, Dump truck, Fresh Prince, Greenspan, Old Yeller, Smoke, Trombone, Washout, Webster, Wild Thing
Number of FNGs: 0
Name of FNGs:
WarmOrama:
Pledge
5 tenets
3 rounds 20 seconds each – faster each round
High knees
Finkle kicks
SSH
Goof balls
Squats
Grab Cindy and head to side parking lot
Tha Thang:
8 minute rounds
20 yard run down and back before rep set
4 exercises x 10 reps each
Add 2 burpees each time to run
As many sets as possible in the 8 minutes
Round 1
Cindy swings
Front squat
OHP
Sumo
Round 2
Back squat
Reverse grip bent row
RDL
Merkins
Round 3
Thumb top curl
Tricep extension
Hammer curl
Diamond merk
Take the girl home and meet back at flat for Mary time
Mary round – don’t let feet touch the ground. Rest with knees to chest. 25 seconds each. Keep cycling through for 5 1/2 minutes
Bicycles
X factor
Two way crunch
COT:
Prayers
– those traveling this weekend
– that those attending St. Patrick’s Day festivities would make wise decisions and stay safe
– Chop’s uncle
Check slack for upcoming Speed 4 Need and GoRuck events
Praise for this group of men