AO: RICHMOND HILL
QiC: Papa Doc
Date: 04/10/2023
Title: Post-Easter bunny smashing
Number of HIMs: 5
BCG, Marv, Papa Doc, Primary, Scope
Number of FNGs: 0
Name of FNGs:
WarmOrama:
20x SSH
Right/Left/Center leg stretch
Groiners
Michael Phelps
Tha Thang:
Mosey to the hurt locker as Cindy needs to join in on this post Easter celebration of sorts! Once ol' girl is in tow, mosey to the far end line of the turf fields for the beatdown.
The sequence will be as follows: Exercise – Run – Murder bunny 10 yds – Repeato until you reach the opposite end line. Then reverse.
Goal line:
Exercises – 100 reps (50x OHP & 50x Curls)
Run 200 yds
Murder bunny 10 yds
10 yd line:
Exercises – 90 reps (45x big boys & 45x merkins)
Run 180 yds
Murder bunny 10 yds
20 yd line:
Exercises – 80 reps (40x Sumo squats & 40x kettles)
Run 160 yds
Murder bunny 10 yds
30 yd line:
Exercises – 70 reps (70x chest press)
Run 140 yds
Murder bunny 10 yds
40 yd line:
Exercises – 60 reps (30x lawn mower pulls & 30x skull crushers)
Run 120 yds
Murder bunny 10 yds
50 yd line:
Exercises – 50 reps (25x OHP & 25x curls)
Run 100 yds
Murder bunny 10 yds
Opposite 40 yd line:
Exercises – 40 reps (20x 4-ct flutters & 20x heals to heaven)
Run 80 yds
Murder bunny 10 yds
Opposite 30 yd line:
Exercises – 30 reps (15x man makers & 15x 2-ct bonny blairs)
Run 60 yds
Murder bunny 10 yds
Opposite 20 yd line:
Exercises – 20 reps (20x frog pumpers)
Run 40 yds
Murder bunny 10 yds
Opposite 10 yd line:
Exercises – 10 reps (10x burpees)
Run 20 yds
Murder bunny 10 yds
Once complete, grab ol' girl and head back to hurt locker. Announcements enroute.
COT:
#rama, Namerama
Announcements:
April 15, Pack event 1030-1130
https://f3coastalempire.slack.com/archives/C0Z7HCJBG/p1680522810788459
April 21-23, Sandlot JAX
https://f3coastalempire.slack.com/archives/C0Z68BM5H/p1680791129467439
April 22, 0630-0730 1-year landings Anniversary convergence
https://f3coastalempire.slack.com/archives/C0Z68BM5H/p1680781638399329
April 22, Taco Ruck 1030-1230, 5 miles
https://f3coastalempire.slack.com/files/U032L861D7E/F0513JG0S4C/taco_ruck_promo.jpg
May 6, 0600-0800 The Foundry Anniversary Convergence, 2.0s welcome
https://f3coastalempire.slack.com/archives/C01H9D0AGN9/p1680099766587729
June CSAUP at the Colleseuim M-W-F 0500-0545
https://f3coastalempire.slack.com/archives/C0Z68BM5H/p1679533624174129
Last (but not least)… Thursday April 13 Westside Site Q turnover combined Q (@Papa Doc & @Low Tide. Great work for the past year @Low Tide!
Prayer Requests:
@BCG & @Primary summer PCS prep