AO: RICHMOND HILL
QiC: BCG
Date: 06/11/2021
Title: Are you ready for some fútbol?!
Number of HIMs: 3
BCG, Butterfingers, Uncle Si
Number of FNGs: 0
Name of FNGs:
WarmOrama:
5 Core Principles
(free, open to men, peer-led, rain/shine, COT)
Warm up
20 SSH IC
20 Plank Jack + Tuck IC
2 Downward dog/cobra
Tha Thang:
Turned up some music and played a little last man up down to the fútbol fields.
30 sec high knees
30 sec butt kickers
30 sec squat jumps
30 sec toe touches (straight leg)
30 sec jumping jabs (alternating)
Pax attempt to hit crossbar x 3 from top of the 18 yd box to reduce the reps. 0 hits.
Tabata set #1 30/10 x 3
SSH/Merkins
Pax attempt to hit crossbar x 3 from top of the 18 yd box to reduce the reps. 0 hits.
Tabata set #2 30/10 x 3
10 Mt Climbers + jump/High knees + tuck jump
Pax attempts to hit crossbar x 3 from top of the 18 yd box to reduce the reps. 1 hits. Kudos to Uncle Si.
Tabata set #3 30/10 x 3 reps (Q decided to keep same reps)
Burpees/Stationary bike
Finisher
50 Squats
30 Alt lunges
10 burpees
Mosey back to flag. Name/Number-Rama during cool down with some stretching.
COT:
Announcements
-19 June Sat Boat to beach Q 0800-1300
-Euro 2021 begins today (3:00) then each day 9/12/3 on ESPN
Prayers: safety for travelers and health to the sick/injured.