AO: RICHMOND HILL
QiC: Fresh Prince
Date: 01/06/2021
Title: Burpee Block Party
Number of HIMs: 9
BCG, Fresh Prince, Live Wire, Doobie, Wild Thing, Yo-Lo, Shark Tank, The Duke, Chop
Number of FNGs: 0
Name of FNGs:
WarmOrama:
1-Moroccan Jacks x15
2 – Grass Pickers x15
3 – Star Jumps x15
4 – Side Plank (L,R) Cobra into Downward Dog with and inch worm up.
Tha Thang:
The Thang (Grab Cindy, you’ll need her)
4 Rounds of the Following:
Burpees x20
Following each set of 20 you will complete the following w/Cindy in Tow (10 reps per exercise)
-Cindy Curls
-OHP
-Big Boy Sit Ups (last set legs over block ab work)
-Gauntlet Squats
Hold plank until PAX is together – push yourselves, don’t hurt yourselves!
Rinse and repeat x 4.
Lap around the building stopping at light poles (1/2 Loop)
-Mosey to first light and add 10 more burpees to ensure all are warm! Skip to next light, begin burpee competition to 5 (loser eliminated, turn it up through the middle, second round of burpees to 10, championship round Doobie vs. Shark Tank all Pax joined in on the final 10 as well for good measure. Shark Tank is the Ultimate Burpee Master! Dallas 40 to next light and finish with a mosey back to Cindy!
Grab Cindy and complete 10 man makers followed by 20 reps of the following:
-Cindy Curls
-OHP
-Big Boy Sit Ups
-Gauntlet Squats
Grab your girl Cindy, mosey to light pole and compete 20 Kettle Bell Swings. Next, throw Cindy on your back and complete lunges to last light pole (approx 50-60 yards between light poles, legs on fire)
COT:
Prayers for a great start to a new semester and all the students and staff involved, WTs Father in Law, Chop’s Brother in Law, Live Wire’s Mother in Law. Prayers for continued strength and to be shining lights as HIM in our community.
*Sign up for the F3 Coastal Run – Sign up to volunteer – encourage fellow runner and donate if possible!