AO: RICHMOND HILL
QiC: _Not Registered
Date: 11/22/2023
Title: Build a bird
Number of HIMs: 10
Chum, Duke, Fresh Prince, Hoover, LiveWire, Mr. Woodcock, Mudflap, Pellets, Shark Tank, Whistle
Number of FNGs: 0
Name of FNGs:
WarmOrama:
Pledge, tenants, ssh, down dog, calf stretch, IT band stretch, runner stretch, grind it if you want.
Tha Thang:
4 cardboard turkeys were provided (see photo attached) with many of our favorite exercises. In the middle was a pile of “feathers “ for the PAX to add to their bird. There was a “Turkey Leg”, abs, cardio and a turkey with a side of Cindy. After each cycle we had an active recovery (1/4, 1/2 mile runs, shuttle run, plank, bear crawls, Prime dash, rifle carry and murder bunny.
20 on/10 off x 5 ex’s with 90 seconds active recovery.
After a while Duke and Hoover jumped into the pile of feathers and completed those ex’s. Last round PAX announced their favorites.
COT:
Praying for healing of PAX Woodcock, Old Yeller, Slice and Dump Truck. Travel safety and remember your blessings large and small. Be present with family over the holidays.
Turkey Trot Buckhead North club house Thursday 8am and bring a canned good. see @Trophy for further details.
