AO: RICHMOND HILL
QiC: Shark Tank
Date: 10/13/2023
Title: Friday the 13th Suicides
Number of HIMs: 22
Beads, Brick, Bring it, Coffee Bean, Doobie, Doubtfire, Duke, Dump truck, Fresh Prince, Granite, Hoover, LiveWire, Milkman, Mudflap, Pellets, Pulp Fiction, Shark Tank, Slice, Smoke, Trombone, Washout, Wild Thing
Number of FNGs: 0
Name of FNGs:
WarmOrama:
As always – start with the Pledge of Allegiance.
SSH x 15
Slap Jacks x15
Asphalt Pickers x 20
Lateral Leg Stretches
Downward Dog / Cobra
Brick Grinders
Tha Thang:
Round 1 – 20 curl buy in then suicides with different MOT – Hold plank or Mt Climbers until all PAX return to start.
Set 1 – 20 curls – Moving Merkins to 10 yd line and back
Set 2 – 20 curls – Burpee Broad Jump to 20 / Reverse BBJ back to start
Set 3 – 20 curls – Murder Bunny to 30 / Reverse Murder Bunny back to start
Set 4 – 20 curls – Rifle Carry to 40 / Reverse Rifle Carry back to start – added in some OHP
Set 5 – 20 curls – Bear Crawl to 50 / Reverse Bear Crawl back to start
Round 2 – 20 Dip Buy in and then sprint suicides. Completed these OYO.
Set 1 – 20 dips – sprint to 10 and back
Set 2 – 20 dips – sprint to 20 and back
Set 3 – 20 dips – sprint to 30 and back
Set 4 – 20 dips – sprint to 40 and back
Set 5 – 20 dips – sprint to 50 and back
Once all PAX completed we counted off by 2s for a little relay fun.
Relay – 1st person farmer carries to 50 and sprints back. 2nd person sprints to 50 to retrieve coupons and farmer carries back to start. Repeat until all PAX have made a trip.
COT:
Speed 4 Need tomorrow at Heartwood. Bridge Run coming up.
Thank you @Granite for strong words related to the horrific events over the last week in Israel.
Thoughts and Prayers for First Responders and their families.
Praise for the F3 group and how it has affected our lives.