AO: RICHMOND HILL
QiC: Coffee Bean
Date: 03/29/2021
Title: Last 35 yr edition Coffee
Number of HIMs: 5
BCG, Coffee Bean, Pine Knot, Trophy, Uncle Si
Number of FNGs: 0
Name of FNGs:
WarmOrama:
concrete pickers, windmill, imperial Walker, arm circles F/B
Tha Thang:
Shoulder work: prone row & Y T W raises x 10IC x 2 rounds
Mosey through the woods to MES stop sign with 2 stops along the way.
1st stop: 5 burpees, 30 merkins
2nd stop: 35 double scoop squat jumps
Travel by railroad from stop sign to MES playground. 1st pax run 5 steps, hold plank, next pax hurdle 1st pax, run 5 steps, hold plank. As soon as last pax hurdles 1st, 1st pax recovers and repeat the process.
Tabata work at playground:
35s work, 15s rest, alternate exercise for 3 rounds.
Pullups, mucho Leg-o (narrow, reg, wide squat, bonny L/R repeat), merkins, LBC
Mosey back to COT, 1 stop for some moonlight Mary along the way:
Freddie Mercury, American hammer, dying cockroach & resurrection.
COT:
Repeat Trophy's Manziel speech, look up David Goggins for some Monday motivation. Do something that sucks everyday. 10 April adventure race, sign up! Prayed for all F3 brothers and family who are recovering from injury and illness and traveling.