AO: WESTSIDE
QiC: Papa Doc
Date: 09/12/2023
Title: 100 Hard
Number of HIMs: 4
Hobby Lobby, Lynard, Papa Doc, Trophy
Number of FNGs: 0
Name of FNGs:
WarmOrama:
Pledge 🇺🇲
SSH switch to crossovers
Slow count Windmills
Right/left groiners
Runners stretch
Tha Thang:
Mosey to the hurt locker as Cindy needs to join in on the fun. Once ol' girl is in tow, mosey to the far end line of the turf fields for the beatdown.
The sequence will be as follows: Exercise – Run – Travel 10 yds – Repeato until you reach the opposite end line.
Goal line:
Exercises – 100 reps (50x OHP & 50x Curls)
Run 200 yds
Murder bunny 10 yds
10 yd line:
Exercises – 90 reps (45x big boys & 45x LBCs)
Run 180 yds
Left arm pull throughs 10 yds
20 yd line:
Exercises – 80 reps (40x Sumo squats & 40x kettles)
Run 160 yds
Right arm pull throughs 10 yds
30 yd line:
Exercises – 70 reps (70x chest press)
Run 140 yds
Rifle carry 10 yds
40 yd line:
Exercises – 60 reps (30x lawn mower pulls & 30x skull crushers)
Run 120 yds
Murder bunny 10 yds
50 yd line:
Exercises – 50 reps (25x thrusters & 25x Carolina dry docks)
Run 100 yds
Left arm pull throughs 10 yds
Opposite 40 yd line:
Exercises – 40 reps (20x 4-ct flutters & 20x heals to heaven)
Run 80 yds
Right arm pull throughs 10 yds
Opposite Left arm pull throughs30 yd line:
Exercises – 30 reps (15x man makers & 15x 2-ct bonny blairs)
Run 60 yds
Rifle carry 10 yds
Opposite 20 yd line:
Exercises – 20 reps (20x frog pumpers)
Run 40 yds
Murder bunny 10 yds
Opposite 10 yd line:
Exercises – 10 reps (10x big boys)
COT:
#rama, Namerama
Announcements:
September 50 mile run challenge – log those miles!
SFN events coming up
Grow ruck
Prayer Requests
Being a consistent example for kids and challenging them to step out of their comfort zones
Word of encouragement:
Therefore I stationed some of the people behind the lowest points of the wall at the exposed places, posting them by families, with their swords, spears and bows. From that day on, half of my men did the work, while the other half were equipped with spears, shields, bows and armor. The officers posted themselves behind all the people of Judah who were building the wall. Those who carried materials did their work with one hand and held a weapon in the other, and each of the builders wore his sword at his side as he worked. But the man who sounded the trumpet stayed with me.
Nehemiah 4:13, 16-18 NIV
We are called to serve the weak and vulnerable, and to be about the work of the Lord armed with the weapons of Ephesians. We hid God's word in our hearts so that we are not overcome with temptation and the evil which threatens us