AO: RICHMOND HILL
QiC: Brick
Date: 08/14/2024
Title: EBs – BBB Intervals
Number of HIMs: 16
Beads, Brick, Chop, Chum, Doobie, Dump truck, Fruity Pebbles, Mudflap, NipTuck, Piggy Bank, Queso, Shark Tank, Smoke, Starbucks, Washout, Wild Thing
Number of FNGs: 0
Name of FNGs:
WarmOrama:
Pledge
5 tenets
SSH x 10 IC
Goofballs x 10 IC
Slapjacks x 10 IC
Finkle Kicks x 10 OYO
Arm circles forward OYO
Squats x 10 IC
Michael Phelps OYO
Arm circles backward OYO
Runner stretch R
Runner stretch L
Merkins x 5 OYO
Middle reach
Cindy and head to the touch line
Tha Thang:
4 minute interval run – back and forth from touch line field 2 to opposite touch line field 1 – 30 seconds high intensity, 30 seconds low intensity
Lift rounds – two exercises 30 seconds on 5 seconds off. 2 sets each followed by 2 minutes of cardio
Round 1
– goblet squats
– OHP
1 minute 5 year bear crawl + jump
1 minute kick throughs
Round 2
– thumb top curl
– tricep extension
1 minute burpees
1 minute Bonnie Blair
Round 3
– merkins
– Cindy pullover
1 minute star jumps
1 minute plank up down
4 minute interval run – 30 high, 30 low
6 minute abs
– ab circles CW
– ab circles CCW
– gas pumper
– LBC
– straight leg raise with twist
– dying cockroaches
Repeat
Recover and take Cindy home
COT:
Praise that floodwaters are receding
Prayers for those impacted by the flooding
Praise for this group of men
Prayers that we would continue to be great examples in all aspects of our lives