1st F 09/08/2023 Muscles groups not included in IPC week 1

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AO: RICHMOND HILL
QiC: Beads
Date: 09/08/2023
Title: Muscles groups not included in IPC week 1
Number of HIMs: 3
Beads, Papa Doc, Washout

Number of FNGs: 0
Name of FNGs:

WarmOrama:
On your own
Cheered on IPC finishers

Tha Thang:
Mosied to playground for
20 pull-ups
10 stepups
10 slow drunken mountain climbers
Back to field for 4 corners
Round 1
20 lawnmower pulls
30 curls
20 over head extensions
15 diamond merkins
15 skull crushers
Round 2
10 side bear bird dogs
10 crab knee touches
Round 3
Orcas
Washouts 3 punch big boy
Xfactors
Round 4
20 pickle pointers
20 fire hydrants
Finished back at start with
20 lawnmower pulls
30 curls
20 overhead extensions
30 dips

COT:
Speed for need Nine line run Sept 23
Practice Grow ruck in September (check grow ruck channel for details)
Grow in October
Westside Sept run club for a good cause https://docs.google.com/spreadsheets/d/1v-guKg3TXZTqW1LTti8Nq24hhdDbVyvQuG_b-hnKD88/edit?usp=drivesdk
Travel prayers