AO: RICHMOND HILL
QiC: Doobie
Date: 09/06/2023
Title: IPC23 Week 1 "Participation Award"
Number of HIMs: 24
Backdraft, Beads, Brick, Captain D, Chum, Coffee Bean, Doobie, Duke, Dump truck, Fresh Prince, Greenspan, Hobby Lobby, HolyCow, LiveWire, Milkman, Mudflap, Papa Doc, Shark Tank, Smoke, Washout, Wickles, Wild Thing
Number of FNGs: 0
Name of FNGs:
WarmOrama:
Pledge
4ct Slow-Deep Air Squat
Asphalt Pickers
5ct all IPC23 Exercises with Demonstration
Move to Turf
Tha Thang:
1/3 IPC23 Week 1. 45 minutes.
Round 1
Flying Squirrels / WW3 Sit‐ups (10/10 x 4)(80 total reps)
5/20/35 min: Coupon Lunge Walk (10yd down, 10yd back)
Round 2
Block‐Over Burpees / No-Cheat Merkins (10/10 x 4)(80 total reps)
10/25/40 min: Murder Bunny (10yd down, 10yd back)
Round 3
Thrusters / Jillian Michaels (10/10 x 4)(80 total reps)
15/30/45 min: Rifle Carry (10yd down, 10yd back)
COT:
#rama, Namarama
Announcements: Speed4Need 9-Line Race 9/23; GoRuck hosted by Coastal Empire 6-8 October, sign-up now!
Prayers: Mr. Woodcock & Family-dad burial is Friday; Taylor hand surgery today; unspokens!
Log your IPC Week 1 Rep Count, your region is Coastal Empire. Reminder to submit your score at http://www.f3greenwood.wordpress.com
