AO: RICHMOND HILL
QiC: Coffee Bean
Date: 08/21/2023
Title: 1st&10 Murder Blockees
Number of HIMs: 25
Beads, Brick, Bring it, Captain D, Chop, Chum, Doobie, Duke, Dump truck, Fresh Prince, Granite, Greenspan, HolyCow, LiveWire, Magic, Milkman, Mr. Woodcock, Old Yeller, Pellets, Pihole, Shark Tank, Trombone, Washout, Wild Thing
Number of FNGs: 0
Name of FNGs:
WarmOrama:
pledge, tenets & disclaimer
warmarama- Goofballs, don Quixote, Lunge w/trunk twist, Cobradog, Phelps, arm circles
Tha Thang:
Take Cindy and start at the goalline. murder blockee to the 10 yd line, exercise, run to opposite goalline and back to Cindy. MB 10 yards to the 20, continue pattern to 50 yd line.
Leave Cindy at 50, change MB to Burpee Broad Jump
Exercises:
10 – Blockees
20 – Thrusters
30 – alternating block merkins
40 – Goblet squats
50 – Block Gas Pumpers
*Leave Cindy at the 50*
Short side exercises:
40 – Heels to heaven
30 – Merkins
20 – Bonnie's
10 – diamond merkins
Run back to Cindy/50 yd line – 50x curls&tri extension
Done. Put Cindy away.
COT:
*a bunch of announcements I ran out of time for* What is F3 – Fitness Fellowship Faith – it is whatever you put into it. Could be just Fitness and fellowship during the beatdown, plenty of opportunities for 2nd and 3rd F around though. PACK, SFN, Bible studies, Prayer House project, Wheelchair ramp, Golf, Brewery, if you have an idea for a 2nd F or 3rd F event be "freed to lead" and set it up.
Iron PAX Challenge week 0 is next week.
SFN events – 9/23 Nineline & 10/14 heartwood
Grow Ruck – 10/6 – 8: if you can't ruck, just come for the 10/7 convergence style beatdown.
Prayers for Wickes & Joe, Praise for Chop