AO: RICHMOND HILL
QiC: BCG
Date: 04/21/2023
Title: Shuttles
Number of HIMs: 5
BCG, Beads, Butterfingers, Trophy
Number of FNGs: 0
Name of FNGs:
WarmOrama:
Warm up
20 SSH IC
10 Don Quixotes IC
20 Imperial walkers IC
Plank
10 Merkins IC
Runners stretch
Tha Thang:
Kicked up the music and got to work. Grabbed Cindy and did last man up to the turf fields. Walkers rotate between rifle carry and walking curls and runner shoulders.
15-yard shuttle (60 yards) followed by Cindy work.
Round 1:
Sprint; 15 Manmakers
Karaoke out, Sprint back; 15 Kettlebell Swings
High knees out, butt kick back; 15 x 2 Curls
Back pedal out, sprint back; 15 Lawnmowers ea
Bleacher run!
Round 2:
Sprint; 15 x 2 OHP
Shuffle; 15 elf shelf
High knees out, butt kick back; 15 x 2 merkin
Back pedal out, sprint back; 15 x 2 chest press
Last man up back to the flag for some Mary. 15 box cutters, 15 gas pumpers, 15 big boys, 15 heal to heaven, and 15 jackknifes.
COT:
Prayers for fellow Pax, travelers, children developing well, BCG making promotion for LTC!