AO: RICHMOND HILL
QiC: Doobie
Date: 09/11/2023
Title: Patriot Day BDE Mile Warmup
Number of HIMs: 24
Backdraft, Beads, Brick, Bring it, Captain D, Chop, Chum, Coffee Bean, Doobie, Dump truck, Eleanor, Fresh Prince, Granite, HolyCow, LiveWire, Magic, Shark Tank, Smoke, Trombone, Washout, Wickles, Wild Thing
Number of FNGs: 1
Name of FNGs: 007
WarmOrama:
High Knees in place, 5 TENETS
PLEDGE
Imperial Walkers
Asphalt Pickers
Deep Squats
Cobra/Downward Dog
5 BDE Burpees
5 BDE Merkins
Tha Thang:
4-person BDE MILE Relay.
Two Partners of two. 25 min AMRAP.
Partner Team 1: Run 400. Tag out with Partner Team 2.
Partner Team 2: 5 BDE and Situps. Once tagged, Run 400, tag out with Partner Team 1.
THE BDE MILE Sequence.
400m Run
5 BDE Burpees (Merkin, Bonnie Blair, Squad)
400m Run
5 BDE Merkins (HR Merkin, Right Knee-Right Elbow, HR Merkin, Left Knew-Left Elbow, HR Merkin)
COT:
#rama, Namarama.
Announcements. Need 4 Speed 9/23 and 10/14. Need Runners for 10/14 race.
Shout Outs: @backdrafts 9YO daughter prayed the Salvation Prayer; @wickles making a huge difference for youth in our area!
Prayers: @washout mom with COVID, families, faithfulness, unspokens!
IPC23 WEEK 2 "THE BDE MILE" start time is 0430 on WED! That will get us done by 5:30am SHARP! Have a victorious WEEK!