AO: RICHMOND HILL
QiC: Papa Doc
Date: 05/22/2024
Title: Rise and grind
Number of HIMs: 4
Butterfingers, Papa Doc, Pine Knot, Trophy
Number of FNGs: 0
Name of FNGs:
WarmOrama:
OYO until Q arrived from EBs
Tha Thang:
Thang 1: Start at the 50 yd line, bear crawl 5 yds fwd, complete 5x 2-ct mtn climbers, 5x plank jacks. Turn around crawl 10 yds back, complete same reps, and continue with theme until time. 5 mins on the clock. Who can make it the furthest? Papa doc
Thang 2: Start at 50 yd line, lunges 5 yds fwd, complete 10x jump squats, 10x wide leg squats. Turn around lunge 10 yds back, complete same reps, and continue with theme until time. 5 mins on the clock. Who can make it the furthest? Trophy
Thang 3: Start at 50 yd line, rifle carry 5 yds fwd, complete 10x OHP, 10x KB Swings. Turn around right carry opposite direction 10 yds, complete same reps, and continue with theme until time. 5 mins on the clock. Who can make it the furthest? Butterfingers
Thang 4: Start at 50 yd line, shoulder carry Cindy 5yds fwd, complete 5x curls, 5x 2-ct rows. Turn around shoulder carry Cindy 10 yds back, complete same reps, and continue with theme until time. 7 mins on the clock. Who can make it the furthest? Papa doc
Thang 5: partner up at the 50 yd line. Each partner alternates sprints 5, 10, 15, 20 yds until both partners have reached the goal line.
COT:
#rama, namarama
Announcements
– S4N upcoming
– Murphy this Saturday 0600
Prayers:
– Heart attack of 55 yo executive from trophy's company.