AO: RICHMOND HILL
QiC: Brick
Date: 11/10/2023
Title: Classic BBB
Number of HIMs: 18
Beads, Brick, Chop, Doobie, Duke, Dump truck, Fresh Prince, Hoover, Milkman, Mudflap, Pellets, Shark Tank, Smoke, Trombone, Washout, Wild Thing
Number of FNGs: 1
Name of FNGs: Starbucks
WarmOrama:
Pledge
5 tenets
SSH x 10 IC
Slapjacks x 10 IC
Finkle kicks OYO
Squats x 10 IC
Arm circles OYO
Michael Phelps OYO
Brick grind L/R
Merkins x 10 IC
Grab your girl and head to the turf
Tha Thang:
Classic BBB tabata workout. Start each round with 30 yard sprints x 4. Rounds are 4 minutes of 20 seconds on, 10 seconds off. 30 seconds breather after each round.
Round 1 – Cindy Swings
Round 2 – Goblet Squat with Pulse
Round 3 – OHP
Round 4 – Curls
Round 5 – Merkins
6 minute Mary – 25 seconds on, 5 seconds switch
– gas pumper
– LBC
– Straight leg raises
– Straight leg toe touches
– Freddie Mercury
Repeat above cycle
Finish with 1 minute low plank hold
COT:
Welcome, Starbucks!
Praise for this group of men
Prayers for Ivy, Natalie, Ole Yeller
Prayers for safe travels for athletes, staff, and fans this weekend