AO: RICHMOND HILL
QiC: Brick
Date: 05/10/2023
Title: EBs BBB VQ Flashback
Number of HIMs: 21
Backdraft, Beads, Brick, Captain D, Chop, Chum, Coffee Bean, Duke, Dump truck, Fresh Prince, LiveWire, Milkman, Old Yeller, Papa Doc, Shark Tank, Smoke, Vila, Webster, Wild Thing
Number of FNGs: 1
Name of FNGs: Baby Ray
WarmOrama:
Pledge
5 Tenets
High knees
Butt kicks
SSH x10 IC
Slap Jacks x10 IC
Freestyle
Backstroke
Michael Phelps
Finkle kicks
Squats x10 IC
Right leg brick grind
Left leg brick grind
Merkins x10 IC
Mosey to pick up Cindy and head to parking lot in front of admin building
Tha Thang:
Tabata – 4 rounds of 4 minutes. 20 seconds on, 10 seconds off. Start each round with 4×84 feet sprints to get heart rate going (22 seconds was the target time). 30 seconds rest after each round.
Round 1 – Cindy Swings
Round 2 – Merkins
Round 3 – Goblet squat with pulse
Round 4 – Vertical rifle march
Take Cindy home with walking curls and meet back at flag for more activities
1 minute burpees
Mary cycle x 20 each
– gas pumpers
– LBC
– bicycles
– heel taps
– straight leg raises
– toe (shin) touches
– single leg bicycles R/L
– low plank 30 seconds
– rocking low plank 30 seconds
COT:
Praise and continued prayers for Webster’s friend
Prayers for the track team as they travel to compete
Prayers for schools, admin, teachers, students, parents as we come to the end of the school year
Praise for this group of men and the ability to get out of bed and continue to work to better