AO: RICHMOND HILL
QiC: Brick
Date: 10/09/2024
Title: EBs – BBB PP Work
Number of HIMs: 20
Brick, Chop, Chum, Doobie, Dump truck, Fresh Prince, Hoover, LiveWire, Mudflap, NipTuck, Shark Tank, Smoke, Snoopy, Starbucks, T-bone, Trombone, Washout, Wild Thing
Number of FNGs: 0
Name of FNGs:
WarmOrama:
Pledge
5 tenets
Disclaimer
SSH x 10 IC
High knees
Butt kicks
Slapjacks x 10 IC
Goofballs x 10 IC
Lunge twist
Finkle kicks
Arm circles
Phelps
Runner’s stretch
Merkins x 10 IC
Burpees x 5 OYO
Grab the girl and mosey to MES gate. Interval to playground – jog to light, sprint to playground
Tha Thang:
Tabata rounds – 20/10 split – 3 minutes each – one partner pushes, one partner pulls. Interval run to gate between each round
Round 1
– gorilla rows
– decline merkins
Round 2
– thumb top curls
– close grip chest press
Round 3
– high pull up holds
– two block merkins
Take Cindy home and line up on 50 for sprint work
– 50 yds x 4
– 100 yds x 2
– 45 sec low plank
– 45 sec low plank jacks
COT:
Speed4Need race this Saturday
Praise for this group of men and prayers that we would be strong men in our households and community
Prayers for those impacted by storms and those that will assist after storm has passed
Unspokens