AO: RICHMOND HILL
QiC: Dump truck
Date: 11/08/2024
Title: Friday work
Number of HIMs: 25
Backflow, Beads, Brick, Bring it, Chop, Chum, Doobie, Duke, Dump truck, Fresh Prince, Hoover, Karen, LiveWire, Milkman, Mudflap, NipTuck, Old Yeller, Shark Tank, Snoopy, Starbucks, Trombone, Washout, GoodShepard, Wickles, Wild Thing
Number of FNGs: 0
Name of FNGs:
WarmOrama:
Pledge, Tenants, disclaimer,
SSH,Concrete Pickers, Runners Stretch, 5Merks,
Arm Circles, Micheal Phelps
Grab Cindy and take the long way around to the turf field closest
To gym
Tha Thang:
Tabata
1 minute on 15 seconds rest 6 minutes each round
3 burpees before each 1 minute rd
Rd 1
Goblet Squat
Alt Block Merkins
150 yd gasser
Rd 2
OHP
kettle Bell Swings
100 yd back peddle- 50 yard sprint
Rd 3 changed from burpees to Man Makers
Rd3
Leg lifts w/ block
Drunken Mt. Climbers
100 yd side shuffle
Rd 4
Block pull thrus
Lawn mower pulls
Sled 50 yards
Rifle carry ol’ girl home
COT:
Newbie- recovery from surgery
Chops friend
Wires coworkers daughter I believe
Convergence this Saturday 11/16
Thankful for the accountability and the push
That we get each week to be a little better