AO: RICHMOND HILL
QiC: Fresh Prince
Date: 08/04/2023
Title: Bring a Friend Friday
Number of HIMs: 31
Backflow, Bartman, Beads, Brick, Captain D, Chum, Coffee Bean, Doobie, Duke, Fresh Prince, Greenspan, HolyCow, Honker, Hoover, Kong, LiveWire, Lonestar, Magic, Milkman, Mudflap, Opus, Papa Doc, Pulp Fiction, Shark Tank, Smoke, Trombone, Vila, Washout, Wild Thing
Number of FNGs: 0
Name of FNGs:
WarmOrama:
Warmup
SSH x 20
Squats x10
Up/Downs x10
Merkins x10
Tha Thang:
Running medley to the bleachers switching out variation between each light to include – jog, back pedal, skip and shuffle.
DORA – Partner Up; one partner runs the bleachers while the other does the following, switch until all complete.
100 – Burpees
200- Bonnie Blair’s
200 – Merkins
200 – LBCs
Head on out to the turf, complete 25 yard sprints with 10 squats at each 25 yard mark. On the way back down the field, partner groups of 3 race to the finish in bear crawl form.
Mosey to the light, 40 dips and the teams of two raced em home.
COT:
Prayers and praises for a good first week back for students and staff, thankful for this group of men.
Grow Ruck upcoming.