AO: RICHMOND HILL
QiC: Hoover
Date: 01/03/2025
Title: Frigid Friday
Number of HIMs: 20
Chop, Chum, Doobie, Dozer, Duke, Dump truck, Fresh Prince, GoodShepard, Hoover, Karen, Low Tide, Magic, Milkman, Mudflap, NipTuck, Shark Tank, Snoopy, Starbucks
Number of FNGs: 0
Name of FNGs:
WarmOrama:
Pledge
Tenants
Phelps
Don Quixote
Burpees
Runner stretch pull through
Deep squats
Merkins
Tha Thang:
Start with a jog to McAllister car line, then 100 yd sprint at 85% to the playground.
Pull ups
Dips
Merkins
Hold plank
Walked back to road doing push up bras on the way
Jog to 2nd light then sprint 2 light poles
⭕️ up then boat canoes, lbc’s, and dying cockroach
Run to BHE playground: 5 whirlybirds in @chums honor, 5 pax at a time, while waiting air squats.
Ran to Henderson gym, grabbed curd and did more dips, 4-4-4 breathing to bring the heart rate down, then big boys on curb with feet out.
Run to turf fields, 100 yd karaoke in @chops honor.
Grab a girl and circle up.
Seated OHP, curls, then kettlebells and chair squats
COT:
Prayers and praise for speed for need coming up – if interested message @Chum, @Dumptruck for info.
Saturday ruck starting 0600 fishtails parking lot led by @Chop
Prayers for safety and focus with school starting back next week and the new year.