AO: RICHMOND HILL
QiC: Brick
Date: 10/04/2023
Title: Done with IPC so BBB
Number of HIMs: 28
Backdraft, Beads, Brick, Bring it, Captain D, Chop, Chum, Coffee Bean, Doobie, Duke, Dump truck, Fresh Prince, Greenspan, Home Grown, LiveWire, Magic, McConaughey, Milkman, Mr. Woodcock, Mudflap, Pellets, Shark Tank, Slice, The Leopard, Whistle, Wickles, Wild Thing
Number of FNGs: 1
Name of FNGs: Bluey
WarmOrama:
Pledge
5 tenets
SSH x 10 IC
Slapjacks x 10 IC
Moroccan Jacks x 10 IC
Finkle Kicks x 10 OYO
Arm Circles Forward OYO
Michael Phelps OYO
Arm Circles Backward OYO
Squats x 10 IC
Grind R
Grind L
Downward Dog
3 Burpees OYO
Grab your girl and line up across the 50 yard line
Tha Thang:
4 rounds of tabata (20 sec on/10 sec off)
1 minute buy in
4 minutes of two exercises
Round 1
Buy in – 20 yard sprints and jump squats
Exercises – Merkins and Kickthroughs
Round 2
Buy in – 5 yard bear crawl and mountain climbers
Exercises – Goblet squat w/ pulse and 5 yard defensive slides
Round 3
Buy in – 10 yard broad jumps and tuck jumps
Exercises – Thumb top curls and thrusters
Round 4
Buy in – 30 yard sprints and burpees
Exercises – Diamond merkins and plank jacks
Circle up at midfield for some Mary work (30 seconds each)
– gas pumpers
– LBC
– Bicycles
– Heel taps
– Flutter Kicks
– Laying Jacks
– Low Plank
– Low Plank with front back pulse
– Low Plank Spider-Man
Take Cindy home and back to COT
COT:
Welcome to Bluey!
Speed for Need upcoming – 2 chairs available
Speed for Need Fundraiser happening – Coffee Bean has details
Prayers for the family and friends of student that passed away this week
Praise for Julie
Prayers for athletes competing this week
Prayers for Pax traveling and Pax that are out with injury
Praise for this group of men and our ability to get out of bed and use the gifts that we have