AO: RICHMOND HILL
QiC: Brick
Date: 04/08/2024
Title: EBs – BBB Post Spring Break
Number of HIMs: 21
Backdraft, Bartman, Beads, Brick, Chop, Coffee Bean, Doobie, Duke, Dump truck, Fresh Prince, Greenspan, Hoover, LiveWire, Mudflap, Papa Doc, Pellets, Scramble, Snoopy, Trombone, Washout, Wild Thing
Number of FNGs: 0
Name of FNGs:
WarmOrama:
Pledge
5 tenets
High knees
Butt kicks
SSH x 10 IC
Slapjacks x 10 IC
Finkle kicks OYO
Concrete pickers x 10 IC
Phelps OYO
Arm circles OYO
Runners stretch + grind + reach back L/R
Merkins x 10 IC
Downward dog
Cobra
Squats OYO
15 yards of the following –
Skip for height
Double leg jump
Pogos
Moguls
Walking lunge
Repeat above
Tha Thang:
Line up on the 50
10 x Cindy pullovers
10 x hand release merkins
10 x goblet squats
10 x OHP
Run 20 yards, do 3 burpees, run back
Repeat for as many rounds as possible in 16 minutes
Walk to the goal line – sprint 100 walk 50 x 3
Back on the 50 for 6 minute abs
– 5 minutes alternating every 30 seconds between straight leg raise with twist and alternating knee tucks + situp and reach
– 1 minute low plank + low plank pulse
Take the girl home
COT:
Successful Speed for Need race and another race coming in June
Challenge to get some of our missing Pax back out with us
Praise and thanks for this group of men