AO: RICHMOND HILL
QiC: Papa Doc
Date: 10/25/2023
Title: Leg day
Number of HIMs: 5
Beads, Butterfingers, Crablegs, Papa Doc, Trophy
Number of FNGs: 0
Name of FNGs:
WarmOrama:
SSH IC Q stopped counting at 10 to see if pax would 🛑 at 20
Imperial walkers
Through the tunnel
Right/Left leg
Standing cobra
Lunge stretch
Tha Thang:
Mosey to bleachers
Stopped at Hill 8 along the way to do some bear crawl / crawl bear up/down w/ 1x curb merkin at the bottom
At the bleachers completed 3 rounds:
Bleacher run & 40 air Squats
Bleacher run & 30 star jumps
Bleacher run & 20 bonny blairs HW
Finished with 20 step ups HW
Moseyed back to fields with one more stop at Hill 8
Bear crawl up and down 5x
Back at the field we grabbed @chums ⛳ gear
2 pax hit tennis balls off a tree and subtracted their combined distance from 100 to equal total reps for all pax.
Trophy & Crab legs: 25x perfect merkins
Butterfingers & Beads: 30x big boys & 30x flutter kicks
Papadoc & Trophy: 20x burpees
COT:
Pledge
Prayers:
@Old Yeller stroke recovery in hospital
@Doobie's M
@Butterfingers death of acquaintance and family grieving
Encouragement:
Don't just let F3 be a workout group. Challenge yourself to seek community and accountability with each other. Invite other men to join in!