AO: RICHMOND HILL
QiC: Washout
Date: 09/29/2023
Title: CO Q w/ DJ Duke
Number of HIMs: 19
Backdraft, Beads, Brick, Bring it, Chum, Coffee Bean, Duke, Fresh Prince, McConaughey, Milkman, Mudflap, Pellets, Shark Tank, Slice, Trombone, Washout, Wild Thing
Number of FNGs: 2
Name of FNGs: Whistle, Home-Grown
WarmOrama:
SSH x 15
Downward Dog into Cobra
Calf Stretches
Foot to Hand – hip grinders…
Concrete Pickers
Tha Thang:
– ROUND 1: 10 blockies then Farmers carry to far end. Partner does big boy sit ups until you return
– ROUND 2: 20 negative merkins then Farmers carry to far end. Partner does X-Factors until you return. Switch
– ROUND 3: 30 block pull throughs and farmers carry to far end. Partner does Heel taps until you return
– Round 4: 40 bicep curls and farmers carry to far end. Partner does Freddy Mercurys until you return Round 5: 50 dips (feet on one block, suspended on the second). Farmers carry to far end. Partner does shoulder taps until you return
COT:
-Grow Ruck Coming Up 10/6 – 10/8: Register here: https://growruck.com/event/gte-40/
-Grow Ruck Convergence 10/7. Free event that will be led by GTE trainers Sat morning.
-Speed for Need (2 chairs open) for the Heartwood 5K: 10/14 @ 8:00 AM.
-Prayers for Doobie's M and their family.
-Prayers for the Maddox family & friends.
-Shout out to all new and returning HIMs for completing IPC.