AO: RICHMOND HILL
QiC: Chum
Date: 05/15/2023
Title: A$$ Kicker
Number of HIMs: 21
Baby Ray, Bartman, Beads, Brick, Bring it, Chum, Coffee Bean, Doobie, Duke, Dump truck, Fresh Prince, LiveWire, Milkman, Old Yeller, Papa Doc, Pee Wee, Shark Tank, Smoke, Trombone, Webster, Wild Thing
Number of FNGs: 1
Name of FNGs: Pee-wee
WarmOrama:
Pledge, tenants, disclaimer….get your girl. Return to AO for 1-2 reps of the 10 ex’s in the workout and ….go!
Tha Thang:
20 seconds on, 10 seconds rest x2 then 2 minutes active recovery (1/4 mile run, rifle carry or abs). Repeat x2
Ex’s: Little People,kettle bell, gladiator, bottom burpee’s, chop hops, hip taps, thrusters, gas pumpers, bird dogs and burpee’s. Also 5 burpee’s for a fire truck sighting.
After the Early Bird session Coffee Bean , Beads and Bigly ran a 5K for good measure! Strong work HIMs.
COT:
Speed4Need chariots found. Be a leader get involved. Praying for Doobie’s M, Woodcock family and the Martin Family .