AO: RICHMOND HILL
QiC: Brick
Date: 08/06/2021
Title: Stop… Tabata time
Number of HIMs: 13
Brick, Bring it, Chop, Doobie, Duke, Fresh Prince, Gilligan, LiveWire, Shark Tank, Sleepless, Wild Thing
Number of FNGs: 1
Name of FNGs: Visor
WarmOrama:
10x SSH 4ct IC
10x Slapjacks 4ct IC
10x Moroccan Jacks 4ct IC
12x Finkle Kicks 4ct IC
10x Concrete Pickers 4ct IC
Arm circles forward (small, medium, large) OYO
Phelps OYO
Arm circles backward (small, medium, large) OYO
5x Burpees OYO
Tha Thang:
Mosey to turf
Stop in lower lot for tabata truck push (20 seconds on, 10 seconds off)
Split in two groups and push trucks to the turf field
At turf field – 30 yard sprints to get hearts going
1 time in 5 seconds
3 times in 16 seconds
5 times in 28 seconds
Tabata time
Round 1 – 4 minutes – alternate between 5 yard bear crawls/jumps and star jumps
1 minute rest
Round 2 – 4 minutes – alternate between Spider-Man push-ups and alternating jumping lunges with spin
1 minute rest
Round 3 – 4 minutes – belly work – big bois, bicycles, straight leg raises, dying cockroaches, heels to heaven, heel taps, reverse crunches, mountain climbers
1 minute rest
Round 4 – 4 minutes – alternate between burpees and kick throughs
Head back to the trucks – tabata style truck push back to the start
Mosey back to COT
COT:
Named FNG – Visor. Continued prayers for Flat Tire, prayers for this group of men – May we continue to grow as fathers, husbands, friends, sons, leaders. Continued prayers for the health and safety of our loved ones and community