AO: RICHMOND HILL
QiC: Brick
Date: 09/04/2023
Title: EB – IPC Week 1 Preview
Number of HIMs: 6
Backdraft, Blue Gazelle, Brick, LiveWire, Mudflap, Yo-L0
Number of FNGs: 0
Name of FNGs:
WarmOrama:
Pledge
5 tenets
Grab Cindy and head to 50 yard line
25 yard dynamic warmup
– arm walks
– side shuffle
– skips
– high knees
– butt kicks
– hamstring stretch
– lunge twist
– reverse lunge reach
– prime time
– pop up and sprint
– up tall and fall sprint
Tha Thang:
IPC Week 1 condensed version
40 reps per round
Round 1
Exercises: Flying Squirrels / WW3 Sit‐ups
MOT during this round: Coupon Lunge Walk
Round 2
Exercises: Block‐Over Burpees / No-Cheat Merkins
MOT during this round: Murder Bunny
Round 3
Exercises: Thrusters / Jillian Michaels
MOT during this round: Rifle Carry
Take the girl home
COT:
Reminder – don’t cheat yourself
Praise for the ability that we have to get out of bed and exercise
Praise for this group of men that helps hold each of us accountable
Unspoken prayers