AO: RICHMOND HILL
QiC: Brick
Date: 03/25/2024
Title: BBB Beach Bods Don’t Build Themselves
Number of HIMs: 20
Bartman, Beads, Brick, Chop, Chum, Doobie, Duke, Dump truck, Fresh Prince, Hoover, LiveWire, Mudflap, Papa Doc, Pellets, Shark Tank, Smoke, Snoopy, Trombone, Wild Thing
Number of FNGs: 0
Name of FNGs:
WarmOrama:
Pledge
5 tenets
Goofballs x 10 IC
Finkle kicks x 10 OYO
SSH x 10 IC
Asphalt pickers x 10 IC
Slapjacks x 10 IC
Arm circles
Michael Phelps
Runner’s stretch – grind it out L/R
Lunge Backwards reach L/R
Squats OYO
Grab the girl and take the shortcut to playground
Tha Thang:
Push pull tabata work. Alternate exercises. 4 minute rounds. 20 sec on, 10 sec off
Round 1
30 seconds squat jump
Pull ups
Merkins
Round 2
30 seconds Bonnie Blair
Curls
OHP
Repeat each round one more time
Drop girl off and head to the turf 50 yard line
3 man alternating 40s – 4 minutes – intensity = running from danger
Core work – 5 minutes – 25 sec on, 5 sec switch
– gas pumpers
– LBCs
– bicycles
– straight leg raises
– dying cockroaches
Repeat going back down
COT:
– Speed for Need upcoming
– Full moon and week before Spring Break – pray kids make smart choices
– unspokens
– travel mercies for athletes and others traveling
– praise for this group of men and the encouragement and accountability we’re able to bring to each other