AO: RICHMOND HILL
QiC: Doobie
Date: 08/28/2023
Title: 50% WIN
Number of HIMs: 24
Beads, Blue Gazelle, Brick, Bring it, Captain D, Chop, Chum, Doobie, Duke, Dump truck, Fresh Prince, Granite, Greenspan, Kong, LiveWire, Milkman, Mudflap, Old Yeller, Pellets, Shark Tank, Smoke, Trombone, Washout, Wickles
Number of FNGs: 0
Name of FNGs:
WarmOrama:
Pledge
5 Tenets & Mission
High Knees/Open Gate in place
Side Stretch
Interval sprint/jog by light pole
Tha Thang:
(All 4 Count)
13 x SSH
13 x Imperial Walker
13 x Shoulder Taps
13 x Mountain Climber
13 x Plank Jack
400m Run
50 All the Following + 4 Burpees after each Exercise: (1) Hand-Release Merkin; (2) BigBoy Situps: (3) Goblet Squats: (4) Dips; (5) Overhead Press; (6) Flutter Kick; and (7) Kettlebell Swings.
400m Run
COT:
#rama, Namarama, Announcements-3 Track Commanders for next Speed for Need event. Prayers-Mr. Woodcock, sudden loss of dad; unspokens!
We will start at 4:40am on WED for the Official IPC23 Week "0" workout. Have you cindy and be warmup prior to 4:40am!
#getpumped #vamos