AO: RICHMOND HILL
QiC: Coffee Bean
Date: 06/09/2023
Title: Speed for Need demo with Cindy
Number of HIMs: 13
_Not Registered, Brick, Captain D, Chum, Dump truck, Fresh Prince, Greenspan, Milkman, Piggy Bank, Pulp Fiction, Shark Tank, Yo-L0
Number of FNGs: 0
Name of FNGs:
WarmOrama:
pledge, tenets & disclaimer
warmarama- SSH, don Quixote, stretches, arm circles/Phelps
Tha Thang:
Grab Cindy, head to the Speed for Need chairs at the lower parking lot. Familiarization with chairs and Speed for Need. Exercise with recovery run around building.
Round 1: 10x Thrusters, 20x OHP, 30x Goblet squats – repeat 2x, 4 pax push chairs and all run a lap.
Round 2: 10x Blockee, 20x alt block merkin, 30x lunges – Repeat 2x, run a lap with chairs
Round 3: 10x Squrl, 20x merkin, 30x TBag squats – repeat 2x – lap with chairs
put Cindy up and had time for Mary: 20x flutter kicks, 10x leg raises, 20x LBC
COT:
What is the F3 mission statement? The Mission of F3 is to plant, grow and serve small workout groups for men for the invigoration of male community leadership
Speed for Need is a way for us to step up as community leaders! How can you help? Time, talent, treasure. Volunteer to push a chair, help us find track commanders, donate or spread the word to businesses that may donate. Or lead an event, become a Q for an upcoming race.
speedforneed.org
How to donate? speedforneed.org/donate
When are the next races? speedforneed.org/calendar
How do I keep up to date with Speed for Need? Slack channel – #speed4need
Prayers for unspoken & summer/travel safety
